CrossFit9 – CrossFit WOD

Skill

CF Open Skill Prep (Checkmark)

Every 2:00 for 10 Minutes (5 Rounds total)

30 double-unders

+3 wall walks
*Scale reps up or down based on ability level (ex. 50 DUs + 5 WWs)

Goal:

Open speed prep – aim for quick transitions and challenging work interval

Metcon

Metcon (Time)

5 rounds for time:

2 rope climbs

10 Bench Press

20 box jumps (20/24 in)
Step down from the box

L1: 95/65+

L2: 135/95+

L3: 185/125+