180122 - CrossFit9
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180122

21
Jan

180122

CrossFit9 – WOD

Skill

Metcon (Weight)

18 Minute EMOM:

ODD: 5/3 Pull-up

EVEN: 5 Shoulder to Overhead

L1: 45/35, jumping pull-up or ring row

L2: 115/85

L3: 155/105, 3/2 Bar M-up

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

90 ft Bear crawl

4 Burpees

6/4 Calorie ski

8 Kettlebell Swing

L1: B/P

L2: G/Y

L3: R/G

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