200211

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

7 front squat

7/3 strict pull-ups

L1: 45/35+; kipping, true ring row

L2: 115/75

L3: 185/125; 10/8 pull-ups

Metcon

Metcon (Time)

5 rounds for time:

500m bike erg

12 SH2OH

L1: 45/35

L2: 115/75+

L3: 155/105+