CrossFit9 – WOD

Skill

Overhead Squat (1 Rep Max)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

4 Minute AMRAP:

21 Deadlift

15/12 Calorie Bike

Muscle-up

Rest 2 minutes, pick up where you left off.

L1: 135/95, 9 box dips

L2: 205/135, 6/3

L3: 225/155, 9/7