CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 8 (4R/4L))

Metcon

Metcon (Time)

7 rounds for time:

350m row

10 back squat from the floor

3/2 ring muscle up

L1: 95/65; 8 dips/ring dips

L2 115/105

L3 155/125; 5/3 ring muscle ups