CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (6 x 1R/1L)
Work up to heavy 1RM
Accessory: Accumulate 3 minutes in hollow position (bent knee or straight leg)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15 overhead squats
15 calorie ski
15 box jumps
15 calorie echo bike
L1: 45/35
L2: 95/65
L3: 115/85