211014

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+