CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

ODD: 5 Bench Press

EVEN: 3/1 Ring Muscle-Up

L1: 45/35, 10 Dips

L2: 155/75, 3/1 MU

L3: 185/95, 7/3 MU
Can only select Rx & Rx+ if you do prescribed skills

Metcon

Metcon (Time)

2 Rounds For Time:

30 Deadlift

30 Burpees over bar

30 Calorie bike

Rest 3 min

L1: 95/65 +

L2: 205/135 +

L3: 225/155 +