CrossFit9 – CrossFit WOD

Strength (Weight)

7 sets:


3 weighted pull-ups
 or strict pull-up practice

Rest 1:00-2:00 between sets.
Chin over bar holds

Eccentrics/Negatives

Metcon (Calories)

7 rounds for time:

25/20 calorie bike


Rest 1:00 between rounds.