CrossFit9 – CrossFit WOD

Skill

Strict Press (2 x 10)

Split Jerk (5 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 wallball

40 calorie row

30 box jump

20 hang power clean

5/3 ring muscle up

L1: 10 dips; 45/35

L2: 135/95

L3: 165/125; 10/6 ring muscle ups