170216 - CrossFit9
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170216

15
Feb

170216

CrossFit9 – WOD

Skill

Bar Complex

5 Minute EMOM:

1 Toes to Bar

1 Pull-up

1 Chest to Bar

1 Muscle Up

L2: Unbroken

L1: work on 5 kips

Metcon

3 Minute rest between AMRAPS

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Double Under ONLY

Or DU attempt

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Overhead Squat:

*Every time you break 200 m run*

L1: 45/35

L2: 95/65

L3: 105/75

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Calorie Bike

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Handstand Push-up
L1: Push Press or Pike Push up