CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

3 SH2OH

L1: 45/35

L2: 115/85+

L3: 165/125+

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

6 chest to bar pull-up

12 back rack lunges

18 push up

L1: 6 pull-up/ring row, bar lunges – 45/35

L2: back rack lunge 95/65

L3: 3/2 bar m-up, OH lunges 95/65