CrossFit9 – WOD
Skill
Front Squat (2×5 65%, 2×4 75%, 2×3 80%, 2×2 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 T2B
40 calorie row
30 wallball
20 OHSQ
5/3 ring muscle ups
L1: 45/35; 20 dips
L2: 95/65; 5/3 ring muscle up
L3: 115/85; 10/8 ring muscle up