CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP (For reps)

50/40 calorie row

30 hang power snatch

6/4 bar muscle up

400m run (20 reps)

L1: 45/35

L2: 75/55

L3: 115/85; 10/8 bar muscle up