CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute EMOM:

Power clean

+ Hang squat clean

L1: 45/35 – 95/65

L2 & L3: Work up to heaviest possible

Metcon

Metcon (AMRAP – Reps)

4 rounds for time:

15/12 calorie echo bike

12 front squats

5/3 ring muscle ups

L1: 45/35; 5-10 dips

L2: 95/65

L3: 115/85; 7/5 ring muscle-ups