200617

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CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

5 supersets:

4 Turkish Get-up (2R/2L)

12 Single arm bent over row from dead stop (6R/6L)

Metcon

Metcon (Weight)

18 minutes for quality:

300m row or 1:00 echo bike

8 single arm half kneeling press (R)

8 single arm half kneeling press (L)

10 reverse lunges to knee lift (R)

10 reverse lunges to knee lift (L)

12 single arm OH sit up (R)

12 single arm OH sit up (L)