CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

Handstand push-up drills & practice

Then…

10 minute EMOM:

5 HSPU

L1: pike push-ups from floor or box

L2: HSPU

L3: deficit HSPU – 2×45/45+25

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

200m run (20 reps)

20 DB snatch (10/10)

20 front squat

L1: goblet squat; 5/10

L2: 75/55; 35/25

L3: 95/65; 50/35