201030

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