CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 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 – Rounds and Reps)

18 minute AMRAP:

10/8 calorie echo bike

20 sit-up

15 box jump

8 bench press

L1: 45/35

L2: 115/65

L3: 155/95