CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 5 )

Metcon

Metcon (Time)

4 rounds for time:

21 calorie row

15 deadlift

9 burpees over bar

2/1 bar muscle up

L1: 45/35; 10 pull-up or ring row

L2: 155/105

L3: 185/125 (Choose this only if your max is over 365/225); 3/2 bar muscle up

The goal of this workout is speed, keep deadlifts light and try to hit the bar muscle ups with good form under fatigue