CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

ODD: 5 Muscle up (10 dips)

EVEN: 5 Squat Snatch

L1: 45/35+

L2: 105/75+

L3: 135/95+

Metcon

400m Run (Time)

Max Effort 400m Run

40 Calorie Bike (Time)

For Time

30 Calorie Row (Time)

For Time

20 Calorie Ski (Time)

For Time