CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

16 minute alt EMOM:

1. 2-Way parking lot (80m) Single arm OH carry (R)

2. 20 KB swing

3. 2-Way parking lot (80m) Single arm OH carry (L)

4. 15 goblet squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

250m ski or 500m bike erg

8 strict pull-ups (L1: 10 rack pull-ups)

12 push-ups (L3: deficit push-ups with plate)

16 banded face pulls