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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