CrossFit9 – WOD

Skill

Metcon (No Measure)

EMOM 14:

12 pull-up

14 pistol (7/7)

Metcon

Metcon (Time)

For time: (20 min time cap)

50/40 calorie ski

50 GHD sit-up or 100 sit-up

50 deadlift

50 DB box step

400m run

L1: 95/65; 35/25 calorie ski; no DB step up

L2: 165/125+; 35/25 step up

L3: 205/135+; 50/35 step up