CrossFit9 – WOD

Skill

Metcon (No Measure)

20 Minute EMOM:

1. 100 M Run

2. 10 Slam Ball

3. 5/3 Muscle Up Attempt

4. 5 Bench Press

5. 20 Double Unders

L1: 10 Ring Dips; 115/45, 10 DU

L2: MU Attempt, 155/75, 20 DU

L3: Muscle Up, 185/85, 30 DU

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 DB Bicep Curl (15/15)

20 Bent Over Row

10 DB Burpee Deadlift

L1: 65/45

L2: 75/55

L3: 95/65