CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

EVEN: 6 Back Squat (from floor)

ODD: 10 Burpee Over Bar

L1: from rack 95/65; just burpees

L2: 135/95

L3: 165/105

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

4 Rope Climb

20 DB Bench Press (scale appropriately)

20 Calorie Bike

20 Hollow Rock

L1: 8 Ground to Standing

L2: 4 Rope Climb

L3: 2 Legless Rope Climb