CrossFit9 – CrossFit WOD

Skill

Every Minute on the Minute (Checkmark)

12 minute EMOM

Odd: 30 sec L hang from bar

Even: 30 sec HS hold

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP

In Teams of Two

5 hang power clean

10 toes to bar

100m run (sprint)
L1: 45/35

L2: 135/95

L3: 185/125