CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

4 Supersets

8-12 Floor press

8-12 Bent over row

10-15 Overhead tricep extension

10-15 DB hammer curl

Metcon

Metcon (Time)

For time:

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

Weighted squats

Candlesticks

*= 20 Shoulder taps w/ 2 sec pause