CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

7 pull-ups

L1: 12 jumping pull-ups, bent over rows, or true ring rows

L2: 7 pull-ups

L3: 12 pull-ups

*This EMOM focuses on a single movement. If you’re working on getting your first pull-up, try a challenging modification. If you can string one or two together, practice consistent kipping. If mastering a new kipping style or working on stamina, L3 might be for you.

Metcon

Metcon (Time)

10 rounds for time:

7 hang power cleans

12 wallball

L1: 45/35+

L2: 105/75+

L3: 155/105+