CrossFit9 – WOD
Skill
Turkish Get Up
10 Minutes of Practice
Metcon
Metcon (Time)
L1: For Time:
400 M Run
45 Deadlift 95/65
30 Back Squat 95/65
15 Dumbbell Bench Press 45/20
400 M Run
L2: For Time:
800 M Run
45 Deadlift 205/135
30 Back Squat 165/125
15 Bench Press 135/75
800 M Run
L3: For Time:
1 Mile Run
45 Deadlift 225/155
30 Back Squat 185/135
15 Bench Press 155/85
1 Mile Run
30 Minute Time Cap