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CrossFit9 – CrossFit WOD
Weightlifting
Clean (12 Minute EMOM
1 Clean Pull
2 Squat Clean )
Build to a heavy 2 rep
Metcon
Metcon (Time)
For time
50 SA DB Overhead Squat
50 Cal Echo or Bike Erg
100 DB Step Ups
100 DB Snatch
TC: 20 minutes
Score: Time
L1: Goblet Squat
L2: 35/25
L3: 50/35