CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 6 Bench Press
EVEN: 5 Ring Muscle Up (10 Dips)
L1: 95/45+
L2: 155/75+
L3: Bodyweight
Metcon
Metcon (Time)
6 Rounds:
10 Overhead Squat
100 M Run
L1: 45/35
L2: 115/75
L3: 135/95