CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 4)

Accessory: 3 x 15 lateral monster walks per side

Metcon

Metcon (Time)

20 minute AMRAP:

100m farmer carry

12 shoulder to overhead

15 calorie ski or 12 calorie echo bike

20 sit-ups with medball

L1: 45/35

L2: 95/65

L3: 135/95