CrossFit P9
Warm-Up
• 30" Air Bike
• 30" Row
• 30" SkiErg
• 30" Ring Rows
• 30" Air Squats
WOD
00:00 - 07:00:
For Time:
• 50 Squat Heavy Balls (120 / 70 lbs)
• 3k / 2.5k Air Bike
07:01 - 09:00:
• Rest
09:01 - 16:00:
For Time:
• 500-400-300: Row
• 30-25-20: Box Jumps (30" / 24")
16:01 - 18:00:
• Rest
18:01 - 25:00:
For Time:
• 30 Deadlifts (275 / 205 lbs)
• 20 Clean & Jerks (185 / 135 lbs)
• 20 Overhead Squats (OHSs) (135 / 85 lbs)
25:01 - 27:00:
• Rest
27:01 - 34:00:
For Time:
3 Rounds of:
• 35 Handstand Push-Ups (HSPUs)
• 35 Pistols