CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 10 Deadlift
EVEN: 10 Handstand Push-up
L1: 10 Reps- 135/95, Push Press
L2: 10 Reps- 205/135, Handstand Push-up
L3: 15 Reps- 225/155, Deficit Handstand Push-up
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
30 Double Under
20 Wall ball
10 Burpees 6″ target