CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

3 Shoulder to Overhead

L1: 95/65

L2: 135/95

L3: increase weight every 2 min

1: 135/95

2: 145/105

4: 155/115

6: 165/125

8: 185/135

Metcon

Metcon (Time)

3 Rounds*:

4/2 Ring Muscle Up

15 Back Squat

15 Calorie Row

L1: 10 Ring Dips, 95/65

L2: 4/2 Ring MU, 135/95

L3, *4 Rounds, 6/3 Ring M, 155/115