CrossFit9 – WOD

Skill

Deadlift (1 rep max)

25 minutes to find 1 rep max

Metcon

Metcon (Time)

For time:

30 -20-10

Overhead squat

L1: 30 (45/35), 20 (65/55), 10 (75/65)

L2: 30 (75/55), 20 (95/65), 10 (135/95)

L3: 30 (95/65), 20 (135/95), 10 (185/125)

From the rack

(8 min cap)

rest 5 minutes

Metcon (AMRAP – Reps)

10 minute AMRAP:

Max meter row