CrossFit9 – CrossFit WOD

Skill (No Measure)

Snatch and Overhead squat practice
slow tempo reps, holds, additional mobility work, etc.

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

200 meter run

10 calorie row, or ski

5 power snatches (135/95)

5 overhead squats