CrossFit9 – WOD


20 Minutes

Metcon (No Measure)

3 Rounds:

Tricep Complex:

20 Tricep In-Out

20 Tricep Hammer

20 Tricep Round The World

20/side Tricep Pull-down
No prescribed weight, scale appropriately


Metcon (AMRAP – Reps)

3 Rounds:

400 M Row

20 Unbroken* Wallball

Max Rep DB Bench Press

*10 Burpee Penalty for breaks
Write DB weight in the comments.

Score for the workout is total DB reps