CrossFit9 – CrossFit WOD

Weightlifting

Clean and Jerk (5 x 1)

Increase weight each set

Scaling: 5 x 3-5 reps for more practice

Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

3, 6, 9, 12…

DB Sit -ups / GHD sit-ups / V-Ups

Dumbbell box step-ups (two DBs)
L1: bodyweight

L2: 35/20 DBs

L3: 50/35 DBs