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