CrossFit9 – CrossFit WOD

Skill

Overhead Squat (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

HalloWOD

8 minute AMRAP:

13 calorie ski

13 sumo deadlift high pull

13 weighted sit-ups

Rest 2 minutes

8 minute AMRAP:

13 calorie echo bike

13 D-ball over shoulder

13 D-ball squats

L1: 45/35

L2: 95/65; 60/50+

L3: 115/85; 70/60+; GHD sit-ups