CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute alternating EMOM:

1. 10 bench press

2. 10/8 strict pull-ups

L1: 45/35; 8-10 rack pull-ups

L2: 135/75

L3: 155/85

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

12 front squats

25 KB swings

50 double unders

L1: 45/35

L2: 95/65

L3: 115/85