CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 5-8 per leg)

Warm-up in 1-2 sets, then complete 4 challenging sets. First sets should be completed at higher end of rep range, as weight increases, move toward lower end of rep range.

Accessory: 3 x 30 sec – 1 min clam shell hold

Metcon

Metcon (AMRAP – Reps)

3 x 5 minute AMRAP:

250m row or 200m run

12 deadlift

8 handstand push up

Rest 90 seconds between rounds

L1: 95/65; push-ups, pike push-ups, or seated strict press

L2: 205/135

L3: 225/155; strict HSPU

*pick up where you left off*