CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Turkish get up (R+L=2)
L1: DB
L2: Y/B+
L3: G/Y+
Metcon
Metcon (AMRAP – Rounds and Reps)
21 Minute AMRAP:
100 M Run
10 DB Power clean
20 DB Lunges
30 sit-up
L1: 5/10+
L2: 35/20+
L3: KB G/Y cleans and lunges (hang power clean, 2 KBs)