CrossFit9 – WOD
Skill
Metcon (Weight)
12 minute alt EMOM
ODD: 10 deadlift
EVEN: 30 DU
L1: 95/65
L2: 205/135
L3: 225/155; 40DU
Metcon
Metcon (Time)
2 rounds for time:
400m run
6/4 ring muscle up
60 air squat
6 squat snatch
L1: 45/35 power snatch; 12 ring dips
L2: 95/65
L3: 135/95