CrossFit9 – WOD
Skill
Metcon (No Measure)
10 minute EMOM:
10 pull-up
L1: 15 ring row
L2: 10 pull-up
L3: 10 CH2B
Metcon
Metcon (Time)
4 rounds for time:
500m bike erg
20 DB box step up
20 SH2OH
L1: 45/35; bodyweight
L2: 95/65; 25/15+
L3: 115/85; 35/20+