CrossFit9 – WOD

Skill

Metcon (No Measure)

16 Minute EMOM:

1. 10 Russian Step Up (with bar)

2. 10 Bar Good Morning

3. 10 Bent Over Row

4. 10 Bar Roll Out

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP- Reps

50 Double Under (L1: 50 singles +10 burpees)

20 Shoulder to Overhead

(L1: 45/35; L2: 95/65, L3: 135/95)

(70 reps total)

50 Double Under

15 Shoulder to Overhead

(L1: 65/45; L2: 115/95; L3: 155/105)

(135 reps total)

50 Double Under

10 Shoulder to Overhead

(L1: 75/55; L2: 135/95; L3: 165/115)

(195 reps total)

In the remaining time….

AMRAP- Reps

Shoulder to Overhead

L1: 95/65

L2 155/105

L3 185/125

Total score is REPS completed.