CrossFit9 – CrossFit WOD

Single Modality

Metcon (Time)

4 x 500/400m row or ski

Rest 1:1

Score = slowest round

L1: 350/300m row or ski (if 500m time is > 2:30)

Metcon

Metcon (AMRAP – Reps)

16 minute alt EMOM:

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

2: 6 back squats

3: 15 KB swings

4: 25 ft handstand walk

L1: 95/65; 35/25 (Y/B) – Wall-assisted handstands or wall walks

L2: 135/95; 70/50 (R/G) – Russian

L3: 185/125; 70/50 (R/G) – American