CrossFit9 – WOD

Skill

Weighted Pull-ups (3 rep max)

15 minutes to work on pull-ups, kipping styles and modifications

Metcon

Metcon (Time)

2 rounds for time:

30 thruster*

30 box jump

200m ski

20 thruster*

20 box jump

200m ski

10 thruster*

10 box jump

200m ski

L1: 45/35

L2: *(30) 45/35, (20) 75/55, (10) 95/65

L3: (30) 75/55, (20) 95/65, (10) 135/95

* weight increase as reps decrease