CrossFit9 – WOD

Skill

Front Squat (2×3 @ 80%, 2×3 @ 85%, 2×2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

4 minute AMRAP:

4 ring muscle up

8 deadlift

12 burpees over bar

Rest 3 min

(24 reps each round)

Pick up where you left off.

L1: 95/65; 8 dips or 4 jumping muscle up

L2: 205/135

L3: 255/165