CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (1 rep max)

Metcon

Metcon (Time)

3 rounds for time:

400m run or 2:00 echo bike (250+ watt)

15 deadlift

500m row

15 ring dips

L1: 75/55+; pick a challenging scaling option

L2: 185/125; dips + 2/1 muscle ups

L3: 225/155; 5/3 ring muscle ups