CrossFit9 – WOD
Skill
Metcon (Weight)
18 Minute EMOM:
ODD: 5/3 Pull-up
EVEN: 5 Shoulder to Overhead
L1: 45/35, jumping pull-up or ring row
L2: 115/85
L3: 155/105, 3/2 Bar M-up
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
90 ft Bear crawl
4 Burpees
6/4 Calorie ski
8 Kettlebell Swing
L1: B/P
L2: G/Y
L3: R/G