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CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

10 HSPU

10 Hang Power Clean

L1: 45/35

L2: 115/75

L3: 155/115

Metcon

Metcon (Time)

3 Rounds*

5 Ring Muscle-up (10 Dips)

30 Double Under

30 Sit-up

30 Dumbbell Deadlift

L1: 2 Rounds*, 25/15+

L2: 3 Rounds*, 50/35+

L3: 4 Rounds*, 65/50+