CrossFit9 – CrossFit WOD

Skill

Spend 15 minutes working toward max height box jump + max weighted pull-ups

Max Height Box Jump (Distance)

Max Height Box Jump
15 minutes to find

Weighted Pull-ups (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m run or 24/21 calorie echo bike

15 handstand push-ups

12 hang squat cleans

L1: 45/35

L2: 95/65

L3: 135/95