CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12 Minute:

ODD: Power Clean

EVEN: HSPU

Start at 2, go up 2 reps each minute.

L1: 75/55

L2: 135/95

L3: 165/115

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 Shoulder to Overhead

20 Pistols (10/10)

30 Double Under

L1: 75/55, Singles + 10 Burpees

L2:135/95

L3: 165/115