CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alt EMOM:

ODD: 40 second max calorie row or ski

EVEN: 8 bench press

L1: 45/35

L2: 115/65

L3: 155/95

Metcon

Metcon (Time)

5 RFT:

200m run

10 overhead squats

8 burpees over bar

L1: 45/35

L2: 95/65

L3: 135/95