CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
14 minute alt EMOM:
ODD: 10 DB floor press
EVEN: 4-6 strict pull-ups or 10 rack pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run or 200m ski
16 single arm hang DB clean and press (8R/8L)
12 single arm OH DB lunge (6R/6L)
8 burpees over DB
L1: 15/8
L2: 35/25
L3: 50/35