170118 - CrossFit9
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170118

17
Jan

170118

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.

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