180806

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

10 minute alt EMOM:

1: 7/5 ring dip

2: 10 burpees

L1: box or parallette dips

L2: 7/5 ring dip

L3: 5/3 ring muscle up

Metcon

Metcon (Time)

For time:

400m run

21 OHSQ

400m run

15 OHSQ

400m RUN

9 OHSQ

L1: 45/35 (or front squat)

L2: 75/55

L3: 95/65