CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM: 12 Minutes

ODD: 5 Bench Press

EVEN: 3/1 Bar Muscle-Up

L1: 95/55+; 6 Pull-up or Ring Row

L2: 155/85+; 6 Chest to Bar

L3: 185/105+; 3/1 Bar Muscle Up

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Run

10 Deadlift

L1: 95/65+ or KB

L2: 205/135+

L3; 265/185+
15 Minute Cap

Finisher

Metcon (No Measure)

1 Minute Each:

Prone Plank

Supine Plank

Right Side Plank

Left Side Plank

Straight Leg Windshield Wipers