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