CrossFit9 – WOD

Skill

Strict Press (6 x 3)

Metcon

Metcon (Time)

For time:

400m run

21 back squat

9 muscle up

400m run

15 back squat

7 muscle up

400m run

9 back squat

5 muscle up

400m run

30 minute cap

L1: 45/35, 21-15-9 dips

L2: 135/95

L3: 185/125, 12-9-6 muscle up