CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

EMOM for 12 minutes:

1: 5 bench press

2: 3-5 strict pull-ups

L1: 45/35+ or DB; pull-up modification/progression

L2: 75/55; 3-5 strict pull-up

L3: 185/105; 7-10 strict pull-up

Metcon

Metcon (Time)

4 rounds for time: (15 minute cap)

40 double under

30 wallball*

10 hang power snatch

L1: 45/35; 20 wallball

L2: 75/55

L3: 115/85

*unbroken

Note: The focus of this workout will be sprinting through the rounds, not going as heavy as possible.