CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

3 Shoulder to Overhead

L1: 45/35

L2: 135/95

L3: 185/125

Metcon

Metcon (AMRAP – Reps)

150 Wallball (20/14#)

90 Double Unders (or 90 Burpees)

Then…

AMRAP Ring Muscle Ups with remaining time.
Score = total reps in 15 minutes