CrossFit9 – CrossFit WOD

Push Press (3 x 2)

Push Jerk (3 x 2)

Metcon (AMRAP – Rounds and Reps)

3 x 5 minute AMRAP:

150m row

12 thrusters

8 chest to bar

Rest 90 seconds between rounds

L1: 45/35; chin over bar, ring rows, rack pull-up, toe assisted

L2: 75/55

L3: 95/65

*pick up where you left off*
AMRAP 1: 12 chin over bar
AMRAP 2: 8 chest to bar
AMRAP 3: 3/2 bar muscle up