CrossFit9 – CrossFit WOD
Strength
Metcon (Checkmark)
Complete In Any Order:
400m single arm farmer carry (200m/200m)
50/40 Cal Echo bike
50 D-Ball Over Shoulder (25/25)
Accumulate 2 minute in handstand hold
L1:B/P; 40/30
L2: G/Y; 50/60;
L3: R/G; 80/70+; unbroken hs hold
Handstand:
Pike on box
Wall facing
Kick up to wall
Partner spotting (alternate with each other)
Double db/kb overhead hold
Metcon
Metcon (Time)
For time:
15/15 single arm db hang snatch
50 air squats
400m run
50 toes to bar
400m run
50 air squats
15/15 single arm db hang snatch