CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

10 minute EMOM:

3 shoulder to overhead

L1: 45/35

L2: 105/75

L3: 155/105

Metcon

Metcon (Time)

For time:

50 calorie row

40 pull-ups

30 burpees

20 front squat

5/3 ring muscle up

L1: 45/35; 20 ring/box dips

L2: 105/75

L3: 155/105; 10/8 ring muscle ups