CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 supersets:

10-14 Renegade row (per side)

10-14 Floor DB Squeeze press

10-14 Skull crusher/EZ press

10-14 Leaning lateral rise (per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minutes for quality:

6 strict pull-up

8 pistol squats or shrimp squats (R)

8 pistol squats or shrimp squats (L)

10 Romanian deadlift