CrossFit9 – WOD

Skill

Metcon (No Measure)

20 minute EMOM:

ODD: 10 thruster (45/35)

EVEN: 20 double under

L1: 15# bar, 30 penguin jumps

L2: 45/35

L3: 45/35, 40 DU
Rest 7-10 minutes

Metcon

Metcon (Time)

For time:

800m run

30 deadlift

L1: 135/95

L2: 205/135

L3: 225/155