CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alternating EMOM:

Odd: 10 handstand push-ups

Even: 6-10 strict Pendlay row

L1: 45/35

L2: 95/65

L3: 115/85

Metcon

Metcon (Time)

For time:

50*40*30*20*10*:

Calorie row

*Following each round =

10 deadlifts

20 sit-ups

30 air squats

L1: 95/65

L2: 205/135

L3: 225/155; GHD sit-ups