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