CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

ODD: 6 Deadlift

EVEN: 10 Burpees over Bar

L1: 45/35

L2: 205/135

L3: 245/165

Metcon

Metcon (Time)

4 Rounds For Time:

2-way Sled Push

15/12 Calorie Ski

15 Front Squat

5/3 Muscle up (or 10 dips)

L1: 45/35

L2: 95/65, 2 x 45 sled

L3: 135/95, 2 x 45; 10/5 Muscle-up