180212 - CrossFit9
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180212

11
Feb

180212

CrossFit9 – WOD

Skill

Metcon (Weight)

18 Minute EMOM:

ODD: 7 Pull-up

EVEN: 3 Shoulder to Overhead

L1: 45/35; ring row

L2: 95/65; 7 rep

L3: 135/95; 10 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200m Row

20 KB Swing*

20 sit-up

L1: Y/B

L2: R/G (Russian)

L3: R/G (American)

*Unbroken; 5 burpees penalty

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