CrossFit9 – CrossFit WOD

Stamina

Stamina (10 Rounds for time)

10 sets for time:

500 meter bike erg

1:00 rest

Metcon

Metcon (Time)

For time:

90 wall-ball shots (14/20 lb) (9/10 ft)

15 muscle-ups

30 clean and jerks (95/135 lbs)

Push-ups – Accessory

Push-up – Variations (Checkmark)

Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure

1) Wide push-ups

2) Long hollow push-ups