CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

2-Way Sled Push (3×45/2×45)

4 Turkish Get-up (2/2)

4 Muscle up

L1: 10 Ring Dips

Metcon

Metcon (Time)

4 Rounds For Time:

10 Calorie Bike

15 Front Squat

20 Sit-up

L1: 45/35 or Goblet Squat (G/Y)

L2: 95/65

L3: 135/95, GHD only