CrossFit9 – CrossFit WOD

Metcon

Metcon (7 Rounds for reps)

10 minute EMOM:

strict pull-ups

L1: 7/5 rack pull-ups

L2: 5/3 strict pull-ups

L3: 3/1 bar muscle-up

Metcon (AMRAP – Reps)

12 minute alt EMOM:

1: 6 back squats

2: calorie bike

L1: 95/65+; 9/6 calorie echo bike or 12/8 high damper erg

L2: 135/95; 10/7calorie echo bike or 14/10 high damper erg

L3: 205/135/; 12/8 calorie echo bike or 16/12 high damper erg

Score = total reps

Rest 3-4 minutes

1000m Row (Time)

Max Effort 1000m Row