CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

20 Minute EMOM

2 Power Clean

+ 1 Squat Clean

Increase weight every 5 minute window
L1: 45/35 +

L2: 95/65 → 115/85 → 135/95 → 155/125

L3: 115-85 → 135/95 → 165/115+ → 185/125

Metcon

Metcon (Time)

4 Rounds for time

25 wallballs

400m run