190813

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