170228 - CrossFit9
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170228

27
Feb

170228

CrossFit9 – WOD

Skill

Toes-To-Bar (10-15 Minutes Practice)

L1: Kipping Practice

L2: Toes to Bar

L3: Toes to Bar with Medball

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 Shoulder to Overhead

100 Run

L1: 65/55

L2: 115/75

L3: 135/95
Rest 2 Minutes

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Max Calorie Row
Score is # of calories

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

10 HSPU

10 Back Squat

L1: 65/55

L2: 115/75

L3: 135/95

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

5 Muscle-up /10 ring dips

20 Wall ball