CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alt EMOM:

1. 8 Bench press

2. 3/2 Ring muscle ups

L1: 45/35; 10 ring dips

L2: 135/75; 3/2 ring muscle ups

L3: 155/95; 5/3 ring muscle ups

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds x :20 work/:10 rest at each station; 1 minute rest between stations)

1. Ski

2. SDLHP

3. Push press

4. Single arm devil press