CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alternating EMOM:

ODD: 10 HSPU

EVEN: 10 pistols

L1: 10 seated strict press or pike push-up; 10 single leg squats on box

L3: 10 strict HSPU; 10 pistols

Metcon

Metcon (Time)

4 Rounds for Time:

200m Farmer Carry

20 DB hang clean + press (10R/10L)

10 Dips (L3: 3/2 bar muscle-up)

L1: B/P; 15/10+

L2: G/Y; 35/25+

L3: R/G; 50/35+