CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

12 minute alt EMOM:

1. 10 bench press

2. 4/2 ring muscle ups

L1: 45/35; 8/5 ring dips

L2: 95/65

L3: 135/95; 5/3 ring muscle ups

Metcon

Metcon (Time)

For time:

10*9*8*7*6*5*4*3*2*1

Back squats

*30 double unders

L1: 45/35

L2: 105/75

L3: 155/105