CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 EMOM:

3 shoulder to overhead

L1: 45/35

L2: 75/115

L3: 155/105

Metcon

Metcon (Time)

4 round for time:

50 DU

27 sit-up

21 calorie row

15 OHSQ

Rest 1 min

L1: 45/35

L2: 75/55

L3: 95/65