CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

Death by wallball (20/14#)

Start at 2, every minute on the minute, increase by 2 reps until 15 minutes or until unable to complete designated reps in one minute.

Metcon

Metcon (Time)

4 rounds for time:

200m farmer carry

3 rope climb

20 front rack bar Lunges

L1: 45/35 or Body weight

L2: 95/65 G/Y

L3: 115/85 R/G; 5 rope climb.