200210

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5, 5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

21 medball cleans

15 hand release push-ups

9/7 calorie echo bike

L3: deficit push-up (45# plate on each side)

Rest 3 minutes

Metcon (Time)

3 rounds for time:

12 burpees over bar

6 deadlift

2/1 ring muscle up

(6 minute time cap)

L1: 6 minute AMRAP, 12 ring dips)

L2: 205/135+

L3: 315/185+; 3/2 ring muscle up