CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

Gymnastic practice

10 minute EMOM:

:30 sec work/:30 rest

L1: assisted dips

L2: ring dips

L3: ring muscle up

Metcon

Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP:

500 bike erg or 200m ski

10 back squat

10 HSPU

L1: 45/35

L2: 105/75

L3: 135/95; 15 reps HSPU & back squat