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