CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
ODD: 8 Overhead Squat
EVEN: 12 Box Jump
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
3 Rounds:
20 DB Power Clean
20 Pull-up
20 DB Shoulder to Overhead
L1: 15/5+
L2: 35/20+
L3: 50/35+