CrossFit9 – CrossFit WOD

Weightlifting

Clean (1 x 10 reps @ 60%
1 x 8 reps @ 70%
2 x 6 reps @ 80%
)

All reps must be unbroken (no drop from the top)

Scaling Options

Beginner

6 @ RPE 5

6 @ RPE 6

6 @ RPE 7

2 x 6 @ RPE 8

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

40 Double-unders

10 Wall balls 20/14 lbs

10 Chest to Bar
Score: Rounds & reps

L1: jumping pull-up; single under