CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

12 minute EMOM:

1: wall walks (Open standards)

2: 1 Turkish get-up (1R/1L)

L1: 2 wall walk, 5 inch worms w/ push-up, or :30 wall handstand hold

L2: 3 wall walks

L3: :30 freestanding handstand
Open Standards

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

10 front squats

15 box jumps overs

Row or ski for max calories

Rest 90 seconds between rounds.

Score = total calories (note ski or row in comments)

L1: 45/35

L2: 115/85

L3: 185/125