CrossFit9 – WOD

Skill

Metcon (No Measure)

10 minute EMOM:

L1: 12 ring row or feet elevated ring row or jumping pull-up

L2: 8 pull-up

L2: 12 chest to bar

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

BUY IN: 25/20 calorie row

10 deadlift (L2: 135/95, L3: 185/135)

10 burpees over bar

Rest 3 minutes

5 minute AMRAP:

BUY IN: 25/20 calorie row

7 deadlift (L2: 185/115, L3: 225/155)

7 burpee over bar

Rest 3 minutes

5 minute AMRAP:

5 deadlift (L2: 205/135, L3: 265/175)

5 burpee over bar