200508

Posted by

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

ODD: 12 hand release push-ups

EVEN: 12 single arm bent over rows from floor (balance reps per arm according to weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

8 seated strict press

10 strict candlesticks

12 suitcase step-ups or split lunges

Rest 2 minute

10 minute AMRAP:

8 close floor press

10 deadbugs

12 suitcase step-ups or split lunges