CrossFit9 – WOD

Skill

Metcon (No Measure)

Gymnastics practice:

Kipping pull-up – for those with 3+ strict pull-ups

kipping – for those with < 3 strict pull-ups If you are proficient in kipping pull-ups use the time for 10 x 1 Turkish get-ups

Metcon

Metcon (Time)

For time:

800 run

30 thruster

30 T2B

20 thruster

20 T2B

10 thruster

10 T2B

L1: 45/35

L2: 75/55

L3: 95/65