CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

5 Power Snatch

5/2 Ring Muscle up

L1: 45/35; 10 Ring Dips

L2: 115/75

L3: 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Air Squat

20 Slam ball

10 Burpees