CrossFit9 – CrossFit WOD

Skill

Strict Pull-up EMOM (Score = total reps)

12 minute EMOM:

3+ strict pull-ups

L1: 5+ rack pull-ups or true ring rows

L2: 3+ strict pull-ups

L3: 5+ strict pull-ups

Metcon

Metcon (Time)

20 minute AMRAP:

21 back squat

15 push-ups

9 calorie echo bike

L1: 45/35

L2: 105/75

L3: 155/105