CrossFit9 – WOD
Skill
Metcon (No Measure)
L1: Double Under Practice (5 Minutes)
L2: L-Sit hang from bar or burpees (5 Minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
27 Minute AMRAP:
30 Calorie Ski
30 Double Unders (no singles)
30 DB Snatch (15/15) L2: 40/25+; L3: 50/35+
30 Russian Twists with plate
30 Plate Clean and Jerk
30 Sledgehammer hit