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+