CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 2)

Accessory: 3 x 10 Cossack squat per leg

Metcon

Metcon (Time)

3 rounds for time:

1000m Row

15 Shoulder to Overhead

Rest 3 Minutes, Then…

1 Mile Run or 4K Bike Erg

L1: 45/35

L2: 95/65

L3: 135/95