CrossFit9 – WOD
Skill
Metcon (Weight)
14 Minute EMOM
EVEN: 5 Back Squat
ODD: 2/1 Ring M-up
L1: 10 Dips, 45/35+
L2: 135/95+
L3: 5/3 M-up; 185/125+
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale as needed.