CrossFit9 – CrossFit WOD

Weightlifting

Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat

Rest 2 minutes between sets)

Score: Weight

Metcon (AMRAP – Reps)

Tabata Interval

8 Rounds each for max reps – 20 sec work/ 10 sec rest

Burpees

Air Squat

Push-up

Echo bike
Rest 1 Minute Between Stations

Score = total reps