CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%
)
Metcon
Metcon (AMRAP – Reps)
20 Minute AMRAP
400m run
25 double-unders
400m run
50 double-unders
400m run
75 double-unders
400m run
100 double-unders
etc…
– Add 25 double-unders to each round
– 100 m of running = 1 rep.
L1: single-unders (same # of reps)