CrossFit9 – CrossFit WOD

Single Modality

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Finisher

Metcon (No Measure)

For quality:

100 sit-ups

2-minute accumulated weighted plank