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