CrossFit9 – WOD

Skill

Metcon (Weight)

12 minute EMOM:

EVEN: 6 bench press

ODD: 3/2 bar muscle-up

L1: 45/35; ring row pull-up or jumping muscle up

L2: 135/75

L3: bodyweight; 5/3 bar muscle up

Metcon

Metcon (Time)

4 rounds:

400m run

15 deadlift

L1: 95/65

L2: 185/115

L3: 225/155

20 minute cap