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 (35/53 lb)

200-meter run

30 kettlebell goblet squats (35/53 lb)
L1: P/B

L2: Y/G

L3: G/R