CrossFit9 – WOD

Skill

Weighted Pull-ups (3 Rep Max)

Max Weighted Ring Dip

L1: Work on modification of ring dip

Metcon

2017 Regionals Event 3 (Time)

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes
L1: 25/20

L2: 50/35

L3: 80/55