CrossFit9 – CrossFit WOD

Skill

Split Jerk (6 x 3)

Accessory: Single arm OH carry 2-3 x 100m per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

2 ring muscle ups

4 deadlifts

6 KB swings

L1: 95/65; 8 ring/box dips

L2: 225/155

L3: 275/185