CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (3 x 10)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

L3: Rx MARY LITE:

15 Minute AMRAP:

5 HSPU

10 Pistols (alternating legs)

15 Pull-ups

L2: Intermediate Option

15 Minute AMRAP:

2 HSPU or 5 Pike Push-up

6 Pistols (alternating legs)

10 Pull-Ups

L1: Beginner Option

15 Minute AMRAP

5 Push-Ups

10 Alternating Reverse Lunges

15 Ring Rows