CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

12 minute alt EMOM:

1: 8 bench press

2: 5/3 strict pull-up

L1: 45/35

L2: 125/75

L3: 165/105; 7/5+ strict pull-up or pull-overs

Metcon (Time)

For time:

800m ski or row (prefer ski)

70 KB swings

50 push-ups

30 squat cleans

2000m bike erg (75+ RPMs)

L1: 45/35; Y/B

L2: 95/65; G/Y

L3: 135/95; R/G