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)