CrossFit9 – CrossFit WOD
Metcon (AMRAP – Reps)
EMOM 12 (alternating):
1: 100m run w/ single leg squats in remaining time
2: 8/6 handstand push-ups
L1: strict push-ups
L3: Strict HSPUs
Metcon (Time)
For time:
Buy-in: 1000/800m row or ski
40 alternating DB snatch
12 burpee box jumps
32 alternating DB snatch
12 burpee box jumps
24 alternating DB snatch
12 burpee box jumps
16 alternating DB snatch
L1: 25/15+
L2: 35/25+
L3: 50/35+