CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 3)

Complete in 20 minutes

Metcon

Metcon (10 Rounds for time)

For 10 rounds, every 2 minutes complete…

14/12 calorie row (1 minute cap)

5 squat clean

Rest for the remainder of the 2 minutes

L1: 12/10 calorie row; 45/35, power clean or DB+

L2: 95/65+

L3: 16/14 calorie row; 135/95+

All levels cap row at 1 minute; goal is to push the row