CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12

3 power clean

2 hang squat clean

(In same minute)

L1: 45/35+

L2: 95/65+

L3: 135/95+

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

50 calorie row

30 OHSQ

10/6 ring muscle up

L1: *35 calorie row; 45/35; 20 box dips or 10 ring dips (no band) or 5 jumping ring muscle up

L2: 95/65

L3: 135/95; 20/16 ring muscle up

(Score is reps)