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CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute EMOM:

Power snatch

+ Overhead squat

L1: 45/35

L2 & L3: Work up to a heavy complex over 12 minutes.

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

15/12 calorie ski or 12/10 calorie echo bike

12 front squats

Max handstand push-ups

*score = total reps of HSPU

L1: 45/25; Max push-ups

L2: 95/65; Max handstand push-ups

L3: 135/95; Max deficit handstand push-ups