CrossFit9 – WOD

Skill

1000m Row (Time)

Max Effort 1000m Row
3 x 1000 M Row

3-5 Min Rest between

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

400 M Run

15 Deadlift

30 Wall ball (20/14)

L1: 45/35

L2: 205/135

L3: 225/155

No bella bars for deadlift