CrossFit9 – CrossFit WOD

Skill

Front Squat (6 x 3)

Accessory: 3 x 12 good mornings (band or bar)

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or 9 calorie echo bike

15 shoulder to overhead

Max chest to bar pull-ups

Rest 1 minute between AMRAPs.

L1: 45/35; chin-over-bar pull-ups; rack pull-ups; ring rows

L2: 105/75; chest to bar

L3: 155/105; bar muscle ups

Score = total reps of chest to bars over 5 rounds