CrossFit9 – CrossFit WOD

Skill

Muscle-up Practice (No Measure)

15 minutes of practice.

Parallette drills, low and high ring drills, floor drills.

Metcon

Metcon (Time)

2 rounds for time:

800m run

15 squat cleans

8/6 ring muscle ups

L1: 45/35; 15 dips

L2: 95/65

L3: 135/95