CrossFit9 – WOD

Skill

Metcon (No Measure)

12 Minute EMOM:

ODD: 10 Handstand Push-up

EVEN: 30 Double Under

L1: Pike Push-up or Push Press

L3: Deficit HSPU (2×45/ 1×45)

Metcon

Metcon (Time)

4 Rounds:

30 Dumbbell Power Snatch (15/15)*

20 Wallball

10 Calorie Ski

*from floor

L1: 20/10+

L2: 50/35+

L3: 65/40

Finisher

Metcon (No Measure)

4 Rounds:

20 Bicep Curl with bar

200 M Run