CrossFit9 – 9FIT

9FIT Upper Body

Metcon (Checkmark)

20/20/20 seconds work; then 20 seconds rest

30/30/30 seconds work; then 30 seconds rest

40/40/40 seconds work; then 40 seconds rest

A.

1. Quadruped plate push

2. Burpee to plate

3. Ground to overhead with plate

B.

1. Half burpee to sumo deadlift high pull

2. Push-ups (or hands elevated box push-up)

3. Mountain climbers

C.

1. DB hammer curls

2. DB bent over row

3. DB shoulder to overhead

D.

1. Squeeze floor press

2. Skull crushers

3. Renegade row

Finisher:

For time:

800m run

60 sit-ups

30 ring rows