CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

12 minute EMOM:

EVEN: ring muscle up

ODD HSPU

L1:

10 box or banded ring dips or 5 ring dips or 5 muscle up transitions

10 push-up or pike push up

L2:

2/1 muscle up

7 HSPU

L3:

6/4 muscle up

12 HSPU

Metcon

Metcon (Time)

3 rounds for time:

400m bike erg

21 back squat

18 T2B or GHD with ball (10/6#)

15 DB box step

L1: 95/65; 20/10+

L2: 115/85; 35/20+

No L3