CrossFit WOD, March 9, 2022

CrossFit WOD, March 9, 2022

3/9/22

Gymnastics
Metcon (AMRAP – Reps)
Bar Muscle-Ups

3 x AMRAP 3:
Bar Muscle-Ups

Rest 2:00 Between AMRAP’s 

Scaled
Calorie Bike

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 Ring Muscle-Up
15 Wallballs 20 / 14 lb to 10/9ft.
2 Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft. 
3 Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft. 

[Add 1 Ring Muscle-Up Each Round]

RX Bar MU

Extra Gymnastics Work
Metcon (AMRAP – Reps)
Handstand Walk

6 Sets:  
1:00 Max Distance Handstand Walk 
1:00 Rest

Every 6ft (1 mat length) is 1 rep

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