CrossFit9 – CrossFit WOD

Skill

Metcon (Time)

2 rounds:

1000m row

12 burpees over rower

rest as needed between rounds

score = fastest round
20 minute cap

Metcon

Metcon (Time)

5 rounds for time:

15 deadlift

12 pull-up

8 HSPU

L1: 95/65; ring row, 10 seated DB strict press

L2: 165/115+; 8 HSPU

L3: 185/125+; 10 HSPU
16 minute cap