CrossFit9 – CrossFit WOD

Strength

Deadlift (2 x 10
2 x 8
2 x 6)

increase weight each set

Metcon

Metcon (AMRAP – Reps)

3 Rounds for max reps:

1:00 of pull-ups

1:00 of push-ups

1:00 of sit-ups

1:00 handstand hold

1:00 rest
L1: jumping pull ups, incline push-ups, pike box HS or plank hold

L3: bar muscle ups, ring push-ups, v-ups, SA HS hold :30 per arm