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CrossFit9 – WOD

Skill

Front Squat (2×5 65%, 2×4 75%, 2×3 80%, 2×2 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 T2B

40 calorie row

30 wallball

20 OHSQ

5/3 ring muscle ups

L1: 45/35; 20 dips

L2: 95/65; 5/3 ring muscle up

L3: 115/85; 10/8 ring muscle up