CrossFit9 – CrossFit WOD

Strength

EMOM 14: (AMRAP – Reps)

1. Turkish Get-up (1R/1L)

2. 5/3 strict pull-up

L1: Rack or toe assisted pull-ups

L2: Strict pull-up

L3: Weighted pull-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

500/400m row

20 KB swing

20 suitcase step-ups (10R/10L)

200m farmer carry

L1: Y/B

L2: G/Y

L3: R/G