CrossFit9 – WOD

Skill

Metcon (Time)

For Time:

30 Power Snatch

L1: 45/35

L2: 75/55

L3: 95/65

20 Power Snatch

L1: 45/35

L2: 95/65

L3: 115/75

10 Power Snatch

L1: 45/35

L2: 105/75

L3: 135/95
15 Minute Cap

Metcon

Metcon (Time)

3 Rounds:

15 Back Squat

10 Calorie Bike

5/3 Ring Muscle-up

L1: 95/65; 2:1 Ring Dips, Jumping M-Up (not Rx)

L2: 135/95

L3: 185/125