CrossFit9 – CrossFit WOD

Weightlifting

Clean (7 x 2

2 reps Power clean with 3 second pause in the receiving position

)

Work up to 80% of last weeks 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

21 Cal Ski

15 Toes to Bar

9 Hang Power Clean
L1: 45/35

L2: 115/85+

L3: 165/125+