CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

14 minute EMOM:

ODD: 8 bench press

EVEN: 1 turkish get up (1R/1L)

L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G

Metcon

Metcon (Time)

5 rounds for time:

21/15 calorie echo bike or ski

1 round of DB “DT”

L1: 25/15+

L2: 35/25+

L3: 50/35+