CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

5 Rounds (:45 work/:15 rest)

1: HSPU, pike push up, seated strict press

2: Russian step ups

3: Feet-elevated glute bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP:

10 DB snatch (5/side)

14 OH walking lunge (7/side)

10 OH squat (5/side)

14 DB weighted sit-up