CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute EMOM:

1 power snatch

+ 1 hang power snatch

Work your way up to a heavy complex

Metcon

Metcon (Time)

3 rounds for time:

200m sled pull

25 sit-ups

12 bench press

5/3 ring muscle ups

L1: 45/35; 10 ring dips; jumping muscle ups

L2: 95/65; 3×45/2×45

L3: 135/95; 4×45/3×45