CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

TABATA: (8 rounds of :20 work/ :10 rest)

1. Renegade row

2. Ground to shoulder

3. Reverse lunge

4. Strict OH press

Metcon

Metcon (AMRAP – Reps)

15 minute alternating EMOM:

1: 16–20 thrusters

2: 16-20 narrow DB floor press

3: 16-20 hollow rock