CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

ODD: 3 Ring Muscle Up Attempts

EVEN: 5 Power Clean

L1: 5 Ring Dips, 65/55

L2: 135/95

L3: 5 Ring Muscle Ups, 165/125

Metcon

Metcon (Time)

3 Rounds:

10 Thruster

20 Calorie Row

30 Sit-up

L1: 45/35

L2: 75/55

L3: 95/65, GHD Sit-up