CrossFit9 – CrossFit WOD

Weightlifting

Snatch (1 rep Max)

Scaling Options

6 x 2 moderately heavy

Focus on technique

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20/15 Cal row

15 Hang power cleans

10 Burpee over bar
L1: 15/10 Cal; 10 HPC 45/35lbs;

6 Burpees

L2: 75/55

L3: 115/85

Extra Accessory

Post Chain (Checkmark)

3 sets

10 Tall kneeling M pulls

10/10 Seated hamstring curls

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