CrossFit9 – WOD

Skill

Metcon (Weight)

14 minute EMOM:

ODD: 6 bench press

EVEN: ring muscle up

L1: 45/35; 10 dips (or 5 jumping muscle up/transition)

L2 135/75+; 3/2

L3 185/95+; 6/4

Metcon

Metcon (Time)

For time:

Run 1 mile

150 wallball (20/14#)