CrossFit9 – WOD

Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @ 95%)

Skill

Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @95%)

Metcon

Metcon (Time)

30 Power Snatch

30 Box Jump

Rest 2 min

20 Powers Snatch

20 Box Jump

Rest 2 min

10 Power Snatch

10 Box Jump

*weight increases as reps decrease

L1: stay at 45/35

L2: 75/55, 95/65, 105/75

L3: 95/65, 115/75, 135/95
Score includes rest