CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 2 Bar Muscle Up (5 Ch2B)
EVEN: 5 Bench Press
L1: 95/45
L2: 155/75
L3: 185/95
Metcon
Metcon (Time)
3 Rounds For Time:
30 Toes to Bar
20 Overhead Squat
10 Calorie Row
L1: 45/35: knee up
L2: 75/55
L3: 95/65