CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

12 Minute EMOM (for quality)

30 sec Shoot Throughs

1-3 Strict Ring Muscle-Ups
Scaling:

Shoot Throughs:

Higher the Parallettes the easier (use plates to raise, or perform with boxes)

Support holds

Reverse Plank

Muscle Up:

Negatives

Low Ring Toe Spot

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

16 Box Jumps

16 Wall balls

16 DB Snatches (8/8)
L1: 15/10; 10/8

L2: 35/25; 20/14

L3: 50/35; 20/14

Score: Rounds & Reps