CrossFit9 – WOD

Skill

Squat Snatch (1 Rep Max)

Metcon

Metcon (Time)

For Time:

50 Wallball

5 Toes to Bar

40 Wallball

10 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wallball

20 Toes to Bar

10 Wallball

25 Toes to Bar

L1: Candlestick or Knee-up

L2: Knee to Elbow

L3: Toes to Bar ** Toes MUST touch the bar.

Finisher

Metcon (No Measure)

5 x 100M Sprint (Max Effort)

Walk back each sprint