CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 x 2 (L+R = 2))

Metcon

Metcon (Time)

5 rounds for time:

100m waiter carry (50m/side without switching)

12 bench press

20 GHD Or 40 sit-up

3/1 ring muscle up

L1: 10/5 or B/P; 45/35; 20 dips

L2: 35/25 or Y/B; 135/75+

L3: 50/35 or G/Y; 185/95 or body weight; 5/3 ring muscle up