CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
3 Shoulder to Overhead
L1: 45/35
L2: 115/85
L3: 155/105
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
5/3 Muscle Up (L1: 15 dips)
10 Deadlift 225/155 135/205
15 Calorie Row
L1: 95/65
L2: 205/135
L3: 225/155