CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
3 SH2OH
L1: 45/35
L2: 115/85+
L3: 165/125+
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
6 chest to bar pull-up
12 back rack lunges
18 push up
L1: 6 pull-up/ring row, bar lunges – 45/35
L2: back rack lunge 95/65
L3: 3/2 bar m-up, OH lunges 95/65