CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
7 front squat
7/3 strict pull-ups
L1: 45/35+; kipping, true ring row
L2: 115/75
L3: 185/125; 10/8 pull-ups
Metcon
Metcon (Time)
5 rounds for time:
500m bike erg
12 SH2OH
L1: 45/35
L2: 115/75+
L3: 155/105+