CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2)

Metcon

Metcon (Time)

12 rounds for time:

5 pull-ups

10 alternating DB snatch

50′ seal walk

Rest 1 min after every 4 rounds
TC: 20 Minutes

Scaling Options

L1: 3 Assisted strict pull ups; 25/15; 3-5 Inchworms

L2: 35/25

L3: 50/35; 5 chest-to-bar or 3 bar muscle ups; 25′ HS walk

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