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