CrossFit9 – WOD
Skill
Metcon (Weight)
18 Minute EMOM:
ODD: 7 Pull-up
EVEN: 3 Shoulder to Overhead
L1: 45/35; ring row
L2: 95/65; 7 rep
L3: 135/95; 10 rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
200m Row
20 KB Swing*
20 sit-up
L1: Y/B
L2: R/G (Russian)
L3: R/G (American)
*Unbroken; 5 burpees penalty