CrossFit9 – CrossFit WOD

Skill

Skill (Distance)

EMOM 10 minutes

Odd: 30 seconds Handstand hold

Even: Max Cal Echo Sprint in 30 sec

Metcon

Metcon (Time)

For Time

21-15-9

Thrusters

Box jumps

Row Cals
Score: Time

Extra Accessory

Midline (Checkmark)

100 D-Ball Marches (50/50)

2 sec pause per step