CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

12 minute alternating EMOM

ODD: 3/2 ring MUs or 10 pull-ups

EVEN: 10 bench press

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP:

2*4*6*8*10* etc…

SDLHP

Front rack lunges

*100m run

L1: 45/35

L2: 95/65

L3: 115/85