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