CrossFit9 – CrossFit WOD

Skill

Squat Clean Thruster (10 minute EMOM
1 squat clean thruster

)

*Increase load every 2-3 min

(perform with partner and stagger start)

2-3 people can use same bar and fit within the minute

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

20 minute AMRAP

3 devils press

6 db front squats

9 cal ski or bike sprint

*Partner completes a full round sprint, then switch
L1: 15/10

L2: 35/25

L3: 50/35