CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

400m ski

10 Handstand push-ups

10 Pull-ups

High Volume + Low Intensity

Toes to Bar – Conditioning (Checkmark)

3 Rounds:

5 left leg v-ups

5 right leg v-ups

5 v-ups (both legs)

10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking