CrossFit9 – CrossFit WOD

Weightlifting

Front Squat (5 x 1 @90%
Rest as needed between reps
)

Score: Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

20 DB Snatch (10/10)

20 Wall balls

60 Double Unders
Score: Rounds & Reps

L1: 15/10 +; 10/8; single under

L2: 35/25 +

L3: 50/35 +;

Extra Accessory

Metcon (No Measure)

Accumulate 100 hollow rocks

Every time you break, perform 15 arch rocks