Wasatch CrossFit – CrossFit WOD
Metcon (Weight)
Strength:
15-min to build to heavy…
1 Push Press
1 Push Jerk
1 Split Jerk
*score is heaviest weight
Metcon (AMRAP – Rounds and Reps)
“Strict Rules”
AMRAP 9:
6 Strict Pull Ups
9 Strict Ring Dips
12 Strict Knee to Elbow
9+9yd Handstand Walk
WB: 20/14
*score is rounds + reps
*HS Walk is 9yd = 9 reps