CrossFit9 – CrossFit WOD

Skill

Skill (AMRAP – Reps)

10 Minute EMOM

3 Bar Muscle-Ups
L1: jumping bar muscle up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

100-meter farmers carry

200-meter run

30 air squats or single leg squats
L1: B/P

L2: G/Y

L3: R/G