CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alt EMOM:

1. 5 strict pull-ups

2. 7 ring dips

L1: 10 rack pull-ups; 10 box dips

L2: 5/7 strict pull-ups; 7 ring dips

L3: 7 strict pull-ups; 10 ring dips

Metcon

Metcon (Time)

27*21*15*9*3

Back Squat

Burpees

*250m ski or row

L1: 45/35

L2: 75/55

L3: 95/65