CrossFit9 – WOD
Skill
Handstand Walk
Metcon (Weight)
12 Minute EMOM:
10 Deadlift*
1 Bar Muscle Up
L1: 135/95, Jumping Bar MU
L2: 225/155, *6 Reps*
L3: 255/165, *6 Reps*
Metcon
Metcon (Time)
3 Rounds:
40 Double Under
20 DB Snatches
10 Ring Dips
L1: 20/10; 10 Ring Dips
L2: 40/30; 10 Ring Dips
L3: 50/35; 20 Ring Dips