CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (Weight)

5 Sets of Complex:

1 Clean

1 Hang Clean

1 Jerk

Metcon

Metcon (Time)

5 rounds For time

200m Run

12 Hang Cleans

6 Ring muscle-ups
TC: 15 minutes

Score: Time

L1: 6 dips

L2: Jumping muscle ups

L3: 6 muscle ups

Extra Accessory

Push Press (1 x 5 @ 70%
1 x 5 @ 75%
3 x 5 @ 80%
Rest 2-3 minutes between sets)