CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (5 x 2 (per side))

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m run

30 KB swings

200m heavy d-ball carry

10/8 strict pull-ups or rack pull-ups

L1: B/P; 30+lb Dball

L2: G/Y; 50+lb Dball

L3: R/G (Russian); 60+lb Dball