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CrossFit9 – CrossFit WOD

Skill

Push Jerk (1 rep max )

20 minutes to establish

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

3/2 ring muscle up

15 deadlift

2-way sled push

200m run

L1: 10 dips; 95/65; 1×45 sled push

L2: 185/125; 2×45 sled push

L3: 225/155; 6/3 ring muscle up; 3×45 sled push