CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

Ring or bar muscle-ups

Low ring or low bar transitions

Metcon

Metcon (Time)

3 rounds for time:

200m sled pull (bodyweight)

35 wallballs

25 alternating DB snatches

15 toes to bar

L1: 25/15#; hanging knee raise

L2: 35/25#

L3: 50/35#