CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

Gymnastics:

L1:

Wall-aided handstand

Wall walk

Shoulder tap

Overhead KB carry

L2:

3 Rounds

Max set HSPU

Rest 3 min

Score is the lowest set

Metcon

Metcon (AMRAP – Reps)

Tabata (8R – 20 sec on/10 sec rest per movement)

1. Toes to bar

Rest 2 Min

2. Sumo deadlift high pull

L1: KB

L2: 75/55

L3: 95/65

Rest 2 min

3. Air Squat

Rest 2 Min

4. Calorie Row