CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

3 rounds for quality:

1:00 standing leg raise hold (:30/side)

1:00 high knee march step over

1:00 glute bridge hold

1:00 handstand hold or wall sit

1:00 rest

Metcon

Metcon (Time)

For time:

21*18*15*12*9*6*

Deadlifts

Push-ups

*= 20 lateral hops