CrossFit9 – WOD
Skill
Metcon (Weight)
Death by Thruster (15 Minute Cap):
Start with 1 rep, increase by 1 each minute for 15 minutes.
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
2/1 ring muscle-up
10/7 calorie bike
15 KB swing
20 air squat
L1: 10 ring or box dips, B/P
L2: 2/1 muscle ups, G/Y
L3: 5/3 muscle ups, R/G