200603

CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

ODD: 6-10 Strict pull-ups or Rack pull-ups)

EVEN: 8-12 Hand release push-ups

Metcon

Metcon (Weight)

4 Rounds For Quality:

12 Single Arm Suitcase Deadlift (R)

9 Single Arm Hang Power Clean (R)

6 Single Arm Push Press (R)

12 Single Arm Suitcase Deadlift (L)

9 Single Arm Hang Power Clean (L)

6 Single Arm Push Press (L)

*At the end of each round: 14 Russian suitcase step-ups (7L/7R)

L1: B/P; 25/20

L2: G/Y; 50/35

L3: R/G; 70/50