170509 - CrossFit9
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170509

8
May

170509

CrossFit9 – WOD

Skill

Metcon (No Measure)

L1: 10 Minute AMRAP:

10 Dips or muscle up progression, 200 M Run.

L2: For Time:

20/10 Muscle-ups

L3: For Time:

30/12 Unbroken* muscle-ups, each break run 200 M

Metcon

Metcon (Time)

2 Rounds For Time:

10 Deadlift

20 Handstand Push-up

30 Front Squat

L1: 135/75; Goblet Squat

L2: 225/155; 95/65

L3: 275/185; deficit HSPUs (45/45+25# plates) 115/75