CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m bike erg

100m farmer carry

20 air squat

20 box jump

20 ring dips

L1: Y/B

L2: G/Y

L3: R/G; 5/3 ring muscle up