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