CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 8)

Metcon

Metcon (AMRAP – Reps)

Tabata

8 Rounds – 20 sec work / 10 sec rest

Handstand hold against wall

Suitcase walking lunges

Kettlebell Swing

Push-ups

Rest 1 Minute Between Movements
L1: B/P; Pike HS on box; incline push-up

L2: G/Y

L3: R/G

Extra Accessory

Upper Accessory (Checkmark)

3-5 sets

15 sec DB lateral raise hold

20 Ballistic band pull aparts