CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (AMRAP – Reps)

12 Minute EMOM

Odd: 8/8 DB Bent over row

Even: 5-15 Chest to Bar Pull Up

Rest
L1: Jumping C2B

L2: 35/25 +

L3: 50/35 +

Metcon

Metcon (Time)

3 Rounds for time

75 Double-unders

50 Air Squats

10 Hang Power Snatch
Score: Time

L1: 45/35; 50 jump rope

L2: 95/65

L3: 135/95

Extra Accessory

Core Stability (Checkmark)

Side plank lateral raise

3 x 12/side

No rest between sets and sides

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