CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

L1: 10 minute AMRAP:

10 dips

100m run

L2:

10 minute AMRAP:

2 ring M-up

100m run

L3: (10 min cap)

30 ring muscle-up for time

(Every time you break, 200m run)

Metcon

Metcon (Time)

For time:

Deadlift 10-9-8-7-6-5-4-3-2-1

T2B 1-2-3-3-5-6-7-8-9-10

Alternate movements

L1: 45/35 2:1 sit-up or candlestick

L2: 205/135

L3: 225/155