CrossFit9 – WOD

Skill

Back Squat (7 x 3)

Single leg KB deadlift 4 x 5/side between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

200 M Run

18 Box Step-up (DB or KB)

12 Power Snatch

L1: 10/5+ // 45/35+ / B/P

L2: 35/25+ // 105/75 / Y/B

L3: none