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