CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3-4* Supersets:

20 jumping bulgarian split squats** (10R/10L)

20 single leg RDL (with bar)
*12 minute cap

**bodyweight

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minutes for quality:

1:00 D-ball march

20 banded bicep curls

20 D-ball squats

:20 L-hold