CrossFit9 – CrossFit WOD

Stamina

Metcon (Time)

4 rounds:

500m row or ski

Rest 2 minutes between

Score = slowest

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Toes to bar

*EMOM, starting at 0:00:

10 sumo deadlift high pulls (95/65#)

Rest 2 minutes

5 minute AMRAP:

Slam balls

*EMOM, starting at 0:00:

10 front rack lunges (95/65#

Rest 2 minutes

5 minute AMRAP:

Double unders

*EMOM, starting at 0:00:

10 thrusters (95/65#)

L1: 45/35

L2: 95/65

L3: 115/85