CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 4)

3 x 10 single arm high pull per arm between sets

Push Press (3 x 3)

Metcon

Metcon (AMRAP – Reps)

21*15*9*6*

Hang power snatch

Wallball (x2 = 42, 30, 18, 12)

*3/2 bar muscle ups

L1: 45/35+; 10 ring dips

L2: 75/55+;3/2 bar muscle ups

L3: 95/65+; 5/3 bar muscle ups