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