CrossFit9 – CrossFit WOD

Weightlifting

Complex (Weight)

20 minutes to establish max weight:

Snatch high pull

Squat snatch below knee

squat snatch from floor

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minure AMRAP

6 hang power snatch

8 burpee over bar

500m bike erg 80+ rpm
L1: 45/35

L2: 95/65

L3: 135/95