CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

14 minute alt EMOM:

ODD: 10 DB floor press

EVEN: 4-6 strict pull-ups or 10 rack pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

200m run or 200m ski

16 single arm hang DB clean and press (8R/8L)

12 single arm OH DB lunge (6R/6L)

8 burpees over DB

L1: 15/8

L2: 35/25

L3: 50/35