CrossFit9 – WOD
Skill
Weighted Pull-ups (3 Rep Max)
L1: Work on kipping pull-up
Max Weighted Ring Dip
L1: Work on modification of ring dip
Metcon
Metcon (Time)
6 Rounds:
20 Walking DB Lunges*
12 DB Power Clean
12 Toes to Bar
L1: 10/5+, knee-up
L2: 50/35+
*DB on shoulder