CrossFit9 – WOD

Skill

Metcon (Time)

5 rounds (2 min cap each round)

250m row

10 pull-up

rest 1 minute between rounds.

L1: 6/4 pull-up or 12 ring row

L3: 12 CH2B

Score your slowest one.

Start on the top of the min or 00:30 mark.

(18 minute total cap)

Rest 8-10 minutes

Metcon (AMRAP – Reps)

9 minute AMRAP (for reps):

3 ring muscle up

7 hang power snatch

20 air squat

L1: 45/35; 8 ring dips

L2: 95/65

L3: 115/85; 5 ring muscle up

Thruster (3 rep max)

6 minutes to establish