CrossFit9 – CrossFit WOD
Skill
EMOM (Checkmark)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict practice reps*
– Practice reps must be unbroken – otherwise rest the remainder of the time.
Dips can be performed on the Parallel Bars
L1: 1-5 slow push-ups
L2: 1-5 slow dips
L3: 1-5 strict ring muscle ups
Benchmark
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
This workout is with Squat Cleans
“Power” Elizabeth is a separate benchmark workout – record as such if you elect to do power vs squat