CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

On a 20:00 clock:

0:00-10:00:

Min 1: bike max effort

Min 2: rest

10:00-20:00:

Build to a heavy 3-rep shoulder-to-overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 burpees

20 alternating DB snatches (35/50 lb)

100-m farmers carry