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