180322 - CrossFit9
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180322

21
Mar

180322

CrossFit9 – WOD

Skill

Metcon (Weight)

14 Minute EMOM:

ODD: 5 bench press

EVEN: 10 ab rollers

L1: 45/35+ or DB

L2: 135/65+

L3: 165/85+

Metcon

Metcon (Time)

3 rounds for time:

400m run

20 front rack lunges

Muscle-up

L1: 45/25, 10 dips

L2: 95/65, 4/2 m-up

L3: 95/65 OH lunge, 6/4 m-up

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