3-6-9 pullups / Wallballs

Crossfit Garage, Crossfit Towne Lake – CrossFit

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Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Front Squat (4 Front squats @75% EMOM 5min)

Metcon

3-6-9 Pullups (AMRAP – Rounds and Reps)

12 min AMRAP
3 Strict Pullups
6 CTB Pullups
9 Pullups
Sub strict pullups with Bent over rows
Sub CTB and Pullups with jumping pullups but make sure your chest still touches the bar for CTB.

12 Wallballs AFAP (Time)

5 rounds
12 Wallballs AFAP
rest 1min
Rest exactly 1 min after each set of wallballs

Score is total elapsed time including rest.

Cool down