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