CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
12 Minute EMOM
Odd : 30 sec L-Hold
Even : 30 sec handstand hold or plank
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
2 Way sled push (heavy – 3+ plates)
20 db snatches (10/10)
40 air squat
20 hammer hit (10/10)
L1: 20/15+
L2: 35/25+
L3: 50/35+