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

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells