CrossFit9 – WOD
Skill
Bench Press (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
250m row
12 front squat
4/2 bar muscle up
L1: 45/35; (24 ring row, 18 pull-up, 12CH2B, jumping mup 1:1)
L2: 95/65; 4/2 bar muscle up
L2 135/95; 8/6 bar muscle up
*MUST do bar muscle ups (unassisted) to select Rx or Rx+