CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

10 Hang Power Clean

L1: 45/35

L2: 115/75

L3: 155/105

Metcon

Metcon (Time)

10 Rounds:

7/5 Strict Pull-up

10 Push-up

15 Sit-up with ball (20#/14#) or GHD