CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12 Minutes:

ODD: 2/1 Bar Muscle Up

EVEN: 3 Squat Clean

L1: 45/35, jumping

L2: 135/95, 2/1

L3: 185/12, 5/3

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

300 M Row

20 Russian twist with ball (20/14) *feet off ground*

10 Shoulder to Overhead

L2: 95/65