CrossFit9 – WOD
Skill
Death by Pull-up (AMRAP – Reps)
Begin with 1 rep, increase by 1 rep each minute for 15 minutes.
L1: Jumping Pull-up
Metcon
Metcon (Time)
For Time:
400 M Row
21 Back Squat
21 Ring Dips
400 M Row
15 Back Squat
15 Ring Dips
400 M Row
9 Back Squat
9 Ring Dips
L1: 45/35
L2: 115/85
L3: 155/105