180208 - CrossFit9
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180208

7
Feb

180208

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

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