170223 - CrossFit9
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170223

22
Feb

170223

CrossFit9 – WOD

Skill

15 Minutes

Handstand Walk (*Wall Walk* *Wall-facing HS* *Free HS*)

Metcon

Metcon (Time)

For Time:

30 Calorie Ski

40 DU *

Rest 1 min

30 Calorie Bike

40 DU *

Rest 1 min

30 Calorie Row

*40 DU

L1: DU attempts, no singles. If you do singles, 800M Run Penalty.

L2: DUs

L3: DUs unbroken*

10 Burpee penalty for EACH time you break.
Include rest in total time

Finisher

Metcon (Weight)

4 sets:

20 DB bicep curls (10/10)

20 DB reverse fly

20 DB bent over row

40 tricep pull down with the band (20/20)