CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

4 rounds:

In 2 minutes complete:

250m row

Max wallballs (20/14#)

2 minutes rest between each round

Score = wallball reps

Metcon

Metcon (Time)

3 rounds for time:

21 pull-up

15 GHD sit-up or 2:1 sit-up

9 OHSQ

L1: 2:1 ring row; 45/35

L2: 75/55

L3: CH2B; 115/85

2:1 Sit-up is RX & RX+