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CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

24 minute AMRAP:

24 goblet squat

12 hang power clean

2/1 bar muscle up

200m run

L1: 15 ring row or 10 pull-up; 45/35

L2: 2/1 bar muscle up; 95/65+

L3: 5/3 bar muscle up; 135/95+
This workout puts your skills to the test by combining simple and complex movements. Test your skills under stress.