CrossFit9 – CrossFit WOD

Weightlifting

EMOM 12: (Weight)

Snatch Complex:

Power snatch +

2 overhead squat

Metcon

Metcon (AMRAP – Reps)

16 minute alt EMOM:

1: 2-way parking lot sled push sprint (light or no weight)

2: 10 alternating pistol squats (5R/5L)

3: 20 slam balls

4: 25 ft handstand walk or handstand hold

L1: step-up, split squat, or other pistol modification