CrossFit9 – WOD

Skill

Metcon (Weight)

8 Min EMOM:

8 Back Squat

L1: 45/35

L2: 135/95

L3: 165/125

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

25 Calorie Row

15 Box Jump

10 Squat Snatch

L1: 20 Calorie Row, 45/35

L2: 25 Calorie Row, 105/75

L3: 30 Calorie Row, 135/95

Rest 3 Min

Repeat. Start where you left off.