CrossFit9 – CrossFit WOD

Skill

Single arm half kneeling DB press (3 x 10 per arm)

Superset the above movement with…

3 x 10 overhead tricep extensions or skull crushers

Single arm half kneeling DB press (3 x 10 per arm)

Superset the above movement with…

3 x 10 overhead tricep extensions or skull crushers

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

15 calorie row or 18 calorie ski

2 power cleans

15 calorie row or 18 calorie ski

4 power cleans

15 calorie row or 18 calorie ski

6 power cleans

Continue to increase power clean reps by 2 until 12 minutes.

L1: 45/35

L2: 115/85

L3: 165/115

Score = total reps

Finisher

Metcon (Time)

For time:

50 sit-ups

50 russian twists

50 lying leg raises