CrossFit9 – CrossFit WOD

Metcon

Extend warm-up into heavy clean practice

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

3 squat cleans

6 burpees over bar

15 box jumps

L1: 95/65

L2: 135/95

L3: 185/125

Finisher

Metcon (Time)

“ACID BATH”

For time: (As fast as possible)

500m ski

500m row

1000m bike erg