CrossFit9 – CrossFit WOD

Skill

400m Single Arm Farmer Carry (Time)

Single arm KB Farmer Carry, perform 200m on a single side before switching.

L1: B/P

L2: G/Y

L3: R/G
Followed by 5×2 (R+L=2) Turkish get up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

2/1 ring muscle up

10 deadlift

400m backwards run or 3:00 minute echo/assault bike (20 rep)

L1: 95/65+

L2: 205/135

L3: 255/165; 2/1 strict ring muscle up