170406 - CrossFit9
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170406

5
Apr

170406

CrossFit9 – WOD

Skill

Front Squat (3 x 10 @ 60%, 2 x 5 @ 75%, 2 x 3 @ 80%)

Alternating Seated DB Press 4×10 (5/side)

Metcon

Metcon (AMRAP – Reps)

Tabata: 20 sec work, 10 sec rest for 4 minutes per movement. 1 minute rest between. 20 minutes total.

1. Squat Snatch

L1: 45/35

L2: 95/65

L3: 135/95

2. Calorie Row

3. Box Jump

4. Pull-up

L1: Ring Row

L3: Bar Muscle-up
Your score is your total amount of reps for ALL movements added together

Finisher

Metcon (Time)

Push-up Ladder

Start at 1, increase by 1 until 10 reps.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

L1: Incline Push-ups

L3: Vested