CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
3 squat cleans
L1: power clean
L2: 95/65+
L3: 155/105+
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
300m row
68 foot walking DB/KB lunges
30 box jump
1 ring muscle up
L1: 10/5 lb; 12 dips
L2: 35/20+; Y/B
L3: 50/35; G/Y; 3/2 ring muscle up