CrossFit9 – WOD
Skill
Sled Push
Heaviest Possible One Way
Metcon (AMRAP – Rounds and Reps)
Gymnastic WOD:
5 Minute AMRAP-
5 Wall Walk
10 Wall Facing Shoulder Tap
15 Hollow Rock
Metcon
Metcon (Time)
3 Rounds:
200 M Farmer Carry
20 Dumbbell Power Snatch (10/side)
10** Chest to Bar
20 GHD Sit-up/Candlestick
**L3: 20 Reps
L1: B/P, 20/10, Ring Row
L2: G/Y, 40/30, 10 Ch2B
L3: R/G, 50/35, 20 Ch2B
**No regular pull-ups