CrossFit9 – CrossFit WOD

Strength

Back Squat (4 x 3-5 reps)

Accessory: 3 x 15 banded glute bridges

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 400m run

Then, max rounds:
 15 handstand push-ups, 15 hang power cleans

Rest 2 minutes

5 minute AMRAP:

Buy-in: 400m run

Then, max rounds:
 15 handstand push-ups, 10 hang power cleans

Rest 2 minutes

5 minute AMRAP:

Buy-In: 400m run

Then, max rounds:
 15 handstand push-ups, 5 hang power cleans

Score = total reps of HSPUs and hang power cleans

L1: 45/35

L2: 95/65; 11/85; 135/95

L3: 115/85; 135/95; 165/115