CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (3 x 10)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
L3: Rx MARY LITE:
15 Minute AMRAP:
5 HSPU
10 Pistols (alternating legs)
15 Pull-ups
L2: Intermediate Option
15 Minute AMRAP:
2 HSPU or 5 Pike Push-up
6 Pistols (alternating legs)
10 Pull-Ups
L1: Beginner Option
15 Minute AMRAP
5 Push-Ups
10 Alternating Reverse Lunges
15 Ring Rows