CrossFit9 – WOD
Skill
Metcon (No Measure)
12 Minute EMOM:
ODD: 10 Handstand Push-up
EVEN: 30 Double Under
L1: Pike Push-up or Push Press
L3: Deficit HSPU (2×45/ 1×45)
Metcon
Metcon (Time)
4 Rounds:
30 Dumbbell Power Snatch (15/15)*
20 Wallball
10 Calorie Ski
*from floor
L1: 20/10+
L2: 50/35+
L3: 65/40
Finisher
Metcon (No Measure)
4 Rounds:
20 Bicep Curl with bar
200 M Run