CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

Every 2 minutes on the minute for 5 rounds:

200m run

In the remaining of the time, max ring muscle up

L1: ring dips

The goal is to work toward ring muscle ups, perform complex gymnastics under fatigue

Metcon

Metcon (Time)

For time:

12 clean & jerk

30 lateral jump over the bar

10 clean & jerk

30 lateral jump over the bar

8 clean & jerk

30 lateral jump over the bar

6 clean & jerk

30 lateral jump over the bar

4 clean & jerk

30 lateral jump over the bar

2 clean & jerk

30 lateral jump over the bar

L1: 45/35

L2: 95/65

L3: 115/85