CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 3)

Metcon

Metcon (Time)

3 rounds for time:

800m run or 1000m row (row time cap: 5:00)

28 front rack lunge (14/14)

2/1 ring muscle up

L1: 45/35 or DB; 10 ring dips

L2: 105/75

L3: Overhead barbell lunge: 105/75; 4/2 ring muscle up