CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

2 rope climb

6 burpees

(Same minute)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

In teams of 2…

10 strict pull-ups

20 DB hang power snatch (10/side)

30 wall ball (20/14#)

L1: ring row or kipping

L2: 50/35

L3: 50/35+; 30 strict pull-ups;

30 DB hang power snatch; 30 wall ball