CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

10 minute EMOM:

Pull-ups

L1: 10 jumping pull-ups or ring rows

L2: 4-7 pull-ups

L3 10 chest to bar pull-ups

Metcon

Metcon (Time)

For time:

800m run

30 clean & jerk

100 box jump

800m run

(25 minute time cap)

L1: 45/35

L2: 95/65-135/95

L3: 155/105-185/125