CrossFit9 – WOD

Skill

Muscle-up Practice (No Measure)

L1: dip practice

Metcon

Metcon (Time)

For time:

1000m row

60 pistol (30/30)

50 box jump

40 burpees

30 squat clean

20 ring dips or 10 ring muscle up

800m run

L1: 45/35 – power clean

L2: 95/65

L3: 135/95