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