CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

Skill

8 rounds:

Every 90 seconds complete…

10/8 calorie bike

2/1 ring muscle up

L1: 6 dips

L2: 2/1 ring muscle up

L3: 3/2 ring muscle up

Metcon

Metcon (Time)

10 rounds for time:

5 thruster

10 box step up

15 sit-up

L1: 45/35

L2: 75/55

L3: 95/65