CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alternating EMOM:

ODD: 2/1 muscle up

EVEN: 30 DU

L1: 5/3 ring dips or 10 assisted dips; 40 single unders

L3: 5/3 ring muscle ups; 50 double unders

Metcon

Metcon (Time)

4 rounds for time: (20 min cap)

400m run

12 deadlift

24 sit-up

L1: 95/65+

L2: 205/135

L3: 225/155