CrossFit9 – CrossFit WOD

Bench Press (2 sets for load:
10 close grip bench presses

2 sets for load:
10 normal grip bench presses

2 sets for load:
10 wide grip bench presses)

Choose a version of “Mary”

Pick one:

Mary

“Easy” Mary

“Special” Mary

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Special Mary (Time)

For time, all strict:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

15 handstand push-ups

30 one-legged squats, alternating

45 pull-ups

10 handstand push-ups

20 one-legged squats, alternating

30 pull-ups

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups