CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute alt EMOM:

1. 7 Back rack reverse lunges (per leg, from rack)

2. 4/2 Ring muscle ups

L1: 45/35; 10 ring dips

L2: 105/75

L3: 135/95; 5/3

Metcon

Metcon (Time)

For time:

1000m row

30 power clean

50 calorie echo bike

L1: 45/35

L2: 95/65

L3: 135/95