CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 5 Bench Press
EVEN: 3/1 Ring Muscle-Up
L1: 45/35, 10 Dips
L2: 155/75, 3/1 MU
L3: 185/95, 7/3 MU
Can only select Rx & Rx+ if you do prescribed skills
Metcon
Metcon (Time)
2 Rounds For Time:
30 Deadlift
30 Burpees over bar
30 Calorie bike
Rest 3 min
L1: 95/65 +
L2: 205/135 +
L3: 225/155 +