CrossFit9 – CrossFit WOD

Skill

Death by wallball (AMRAP – Reps)

Starting at 2 reps, increase by 2 every minute for 10 minutes.

Rep scheme: 2-4-6-8-10-12-14-16-18-20

You may rest during the minute as long the ball doesn’t touch the floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run or 500m row

21 slam balls

15 hang power cleans

9 pull-ups

L1: 45/35

L2: 95/65

L3: 115/85