CrossFit9 – WOD

Skill

Metcon (Weight)

14 minute EMOM:

ODD: 3/2 rope climb

EVEN: 10 back squat

L1: 45/35

L2: 135/95+

L3: 185/135+

Metcon

Metcon (Time)

4 rounds for time:

400m run

12 bench press

L1: 45/35

L2: 135/95+

L3: 185/135+