CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

ODD: 6 Bench Press

EVEN: 5 Ring Muscle Up (10 Dips)

L1: 95/45+

L2: 155/75+

L3: Bodyweight

Metcon

Metcon (Time)

6 Rounds:

10 Overhead Squat

100 M Run

L1: 45/35

L2: 115/75

L3: 135/95