CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute EMOM:

ODD: 6 hang power clean

EVEN: 3 rope climb

L1: 45/35

L2: 135/115

L3: hang squat clean; 155/115

Metcon

Metcon (Time)

4 rounds for time:

200m run

6/4 bar muscle up

12 SDLHP

30 sit-up

L1: 45/35; 1:1 jumping bar muscle up; 2:1 pull-up or 3:1 ring row

L2: 75/55

L3: 95/65