CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 rounds:

1:00 farmer carry

1:00 cross body carry (R) + (L)

1:00 front rack waiter carry (R) + (L)

1:00 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

*EMOM: 5 bottom of squat press outs

10 weighted squats

10 OH press

Rest 2 minutes

10 minute AMRAP:

*EMOM: 5 Romanian deadlifts

10 single arm OH walking lunge (R)

10 single arm OH walking lunge (L)