CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
3/1 ring muscle-ups
L1: 2 jumping muscle-ups or 6-8 ring dips or box dips
L2: 3/1 ring muscle-ups
L3: 5/3 ring muscle-ups
Metcon
Metcon (Time)
For time:
100 calorie row
75 box jumps
50 dumbbell snatches
30 burpees over DB
L1: 20/10+
L2: 35/25+
L3: 50/35+