CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute alt EMOM:

A) 5 bench press

B) 5/3 ring muscle up (L1: 10 dips)

L1: 45/35 or DB

L2: 135/75

L3: 185/95

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

3 HSPU

3 power clean

6 HSPU

6 power clean

9 HSPU

9 power clean

12

12

15

15

Continue ascending by 3 until time runs out.

L1: 45/35; scale as needed

L2: 135/95

L2: 165/125; deficit HSPU 2×45/2×25