CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

14 minute EMOM:

1: 1 Turkish get-up (1R/1L)

2: 5/3 strict pull-ups

L1: B/P; rack pull-ups or pendlay rows

L2: G/Y; 5/3 strict pull-ups

L3: R/G; 7/5 strict pull-ups

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP:

200m sled pull

20 box jumps (24″/20″)

20 DB snatch (10R/10L)

20 wallballs (20//14#)

L1: 20/10+

L2: 35/25+

L3: 50/35+