CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alternating EMOM:

1. 100m run (fast)

2. 10 HSPU

L1: seated strict press

L2: kipping hspu

L3: strict hspu

Metcon

Metcon (Time)

5 RFT:

18/15 calorie assault bike

5 squat cleans

3/2 bar muscle up

L1: 45/35

L2: 105/75

L3: 185/125