CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (7 Rounds for weight)

Every 3:00 x 7 sets:

2 power cleans

2 thrusters
– Increase loading across as many sets as possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15/18 cal ski

50 double-unders

15 toes to bar

Stretching (No Measure)

1 set:

200-m recovery walk

:30 foam roll quads/side