CrossFit9 – WOD

Skill

Clean and Jerk (1 rep max)

22 minutes to establish

Metcon

Metcon (Time)

10 rounds for time: (20 minute cap)

3/2 bar muscle up

10 SDLHP

15 wall ball

L1: 8 rounds; 10 ring row or 8 pull-up; 45/35

L2: 75/65

L3: 95/65; 5/3 bar muscle up