CrossFit9 – WOD

Skill

Strict Press (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

21 calorie bike erg

15 deadlift

9 burpees

3 bar muscle up* (jumping or 2:1 pull-up, ring row)

L1: 135/95 jumping mup or 2:1 pull-up, ring row

L2: 205/135

L3: 225/155 *unbroken – 200m run penalty