CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

4 Rounds x 1 Minute Stations:

1) Step ups


2) Dips (box, chair, stair)

3) Deadbugs

4) Wood choppers

5) Rest

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1*

Deadlift

Hang to shoulder

Shoulder to overhead

*50 toe taps