CrossFit9 – WOD

Skill

Metcon (Weight)

EMOM 12:

ODD: 5 bench press

EVEN: 2/1 bar muscle up

L1: 45/35 or 10 bent over row

L2: 135/75

L3: 185/95; 5/3

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups