CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

Pistol practice (No Measure)

Metcon (No Measure)

EMOM 10:

10 pistols (5R/5L)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

30 medball clean (20/14#)

20 alternating DB power snatch (open standard)

10 burpees over box (24/20)

5 rope climb

2-way sled push (if raining, skip)

15 calorie row

Rx: 50/35; 3×45 rogue slice sled, 2×45 heavy sled