CrossFit9 – CrossFit WOD

Skill

Metcon (Checkmark)

12 Minute EMOM

Odd : 30 sec L-Hold

Even : 30 sec handstand hold or plank

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 Way sled push (heavy – 3+ plates)

20 db snatches (10/10)

40 air squat

20 hammer hit (10/10)
L1: 20/15+

L2: 35/25+

L3: 50/35+