CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics (Checkmark)
5-10 sets
1-3 Pullovers
TC: 15 minutes
Score: Checkmark
Scaling options
Beginner:
Assisted with box or partners
or
Body rows @ as horizontal as possible
Intermediate
Assisted with box/ Partner
()
Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds for time
200m Run
20 Sumo Deadlift High Pulls
20 Air Squats
L1: 45/35
L2: 95/65
L3: 135/95