CrossFit9 – CrossFit WOD

Strength

Shoulder press -→ Push press -→ Push jerk

Shoulder Press (3 x 3)

Push Press (3 x 2)

Push Jerk (3 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

12 hang power cleans

12/10 cal row

2/1 ring muscle-ups
L1: 45/35; 6 ring row + 6 push-up

L2: 115/75; 2/1 RMU

L3: 135/95; 3/2 RMU