CrossFit9 – CrossFit WOD

Skill

GHD Turkish Twist (Checkmark)

EMOM 18:

Minute 1 | 10 GHD back extensions or barbell good mornings

Minute 2 | 20 Russian twists

Minute 3 | 1 kettlebell Turkish get-up/side (50/35 lb)

Metcon

Metcon (Time)

For time:

15-9-6

Bar muscle-ups

Strict presses (135/95 lb)
Strict press reps should be a weight that needs broken up in two or three sets. Come from the floor

Scaling

jumping bar muscle ups (preferred)

strict pull-ups (or variation)