CrossFit9 – CrossFit WOD

Strength

Shoulder to Overhead (16 minute EMOM)

Any style
3 reps every minute OTM for 16 minutes.

Level 2 + 3, work up in weight and note highest weight (and number of sets at that weight).

Metcon

For time*: (Time)

1000 M Row

75 Wall balls (20#/14#)

50 Pull-ups
*start wherever you want and complete the rest of the workout in order

Finisher

800 M Run (Time)