171215 - CrossFit9
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171215

14
Dec

171215

CrossFit9 – WOD

Skill

Metcon (Weight)

Friday

12 Minute EMOM:

ODD: 5 Bench Press

EVEN: 2 Rope climb

L1: 3:1 Ground 2 Standing

L2: 135/75

L3: 185/95; legless

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

2-Way Sled Push

*10 Power Snatch*

30 Double Under

(2×45 women/3 x45 men)

L1: 45/35

L2: *95/65

L3: *115/85

*2 Burpee over bar penalty every time you break. If you don’t do the burpees it’s not RX OR RX+

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