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+