CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (4 x 8)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Accessory: 3 x 20 lateral monster walks
Metcon
Metcon (Time)
For time:
21-15-9
Snatches
Chest to bar pull-ups
L1: 45/35; kipping or rack pull-ups
L2: 95/65
L3: 115/85