CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute alternating EMOM:

1. 12-15 DB hammer curls

2. 6-8 tempo strict pull-ups (L1: Tempo Rack Pull-ups or Ring Rows)

3. 12-15 Skull crushers

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 6 minutes for quality:

250m ski or row

12 KB rack step ups

12 ring dips

1:30 rest between