CrossFit9 – WOD

Skill

Rope Climb (10-15 minute practice)

L3: Turkish get ups (10 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

100m farmer carry

50 medball clean

25 HSPU

10 rope climb

L1: Y/B

L2: G/Y

L3: R/G