CrossFit9 – CrossFit WOD

Skill

Double-Unders (5 minute AMRAP)

7-10 minutes practice,

Then 5 minute AMRAP DUs

Metcon

Metcon (AMRAP – Rounds and Reps)

Team of 2:

20 minute AMRAP:

50 wallball

50 calorie row

50 box jump

50 DB snatch (25/25)

50 HSPU

10 M-up or 30 ring dips

L2: 50/35