CrossFit9 – CrossFit WOD

Skill

Strict Pull-up EMOM

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 (AMRAP – Rounds and Reps)

20 minute AMRAP:

5 shoulder to overhead

10 burpees over bar

15 back squats

20 double unders

L1: 45/35

L2: 95/65

L3: 135/95