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CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (5 x 1 (per side))

Metcon

Metcon (AMRAP – Reps)

Tabata: (8 rounds x :20 work/:10 rest per station)

1. KB swing

Rest 1 minute

2. Ring muscle up

Rest 1 minute

3. Shoulder to overhead

Rest 1 minute

4. Ski erg

L1: 45/35; Y/B; ring or box dips

L2: G/Y+; 95/65

L3: R/G+; 115/85