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