CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute EMOM:

3 power clean

2 front squat

1 thruster

* no squat clean.

(All in same minute)

Focus: Bar cycling

L1: 45/35+

L2: 95/65+

L3: 135/95+

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

50 wallball

3/2 ring muscle up

L1: 25 wallball; 20 ring dips

L3: 10/7 ring muscle up