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+