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)

18 minutes for quality:

6 strict pull-up

12/10 calorie echo bike

18 front rack russian step-ups

L1: 8 rack pull-ups

L2: 6 strict pull-ups

L3: 6 L-sit pull-ups