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