CrossFit9 – WOD

Skill

Back Squat (5 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

300m row

21 toes to bar

12 deadlift

6/4 ring muscle up

L1: 45/35+, knee up or candlestick, 2:1 ring dip, jumping m-up 1:1

L2: 205/135

L3: 225/155; 10/6 ring muscle up