CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

16 minute alt EMOM:

1: 10-14 DB Floor Press

2: 10-14 Renegade Row

3: 8-10 Kneeling walk-outs or ab rollers

4: 8-10 reverse lunge to rotational overhead press

Metcon

Metcon (Time)

8 rounds for time:

8 single arm devil’s press (4R/4L)

10 goblet squats

12 v-ups or tuck ups