CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 12:

5 bench press

2/1 bar muscle up

L1: 45/35 (30 sec work of ring row, DB bent over row, pull-up or jumping pull-up)

L2: 135/75

L3: 185/95; 5/3 bar muscle up

Metcon

Metcon (AMRAP – Reps)

3 rounds: (18 minute cap)

4 minutes of work:

300m row (10 reps)

15 HSPU

10 front squat

Rest 2 minutes

L1: 45/35; 20 DB strict press

L2: 135/95

L3: 165/125, 20 HSPU

Score = reps; must complete full 300m to count reps