CrossFit9 – WOD
Skill
Metcon (Weight)
10 Minute EMOM:
3 shoulder to overhead
L1: 45/35
L2: 135/95
L3: 165/125
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
21 russian KB swing
12 box jump
9/7 calorie bike
L1: Y/B
L2: G/Y
L3: R/G