CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 supersets:

8-12 one arm high pull R

8-12 one arm high pull L

12-18 straight arm banded lat pull down

12-18 squeeze DB floor press

Metcon

Metcon (No Measure)

16 minute alt EMOM:

1. 6-8 burpee box jump

2. 100m sprint