CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (5 x 5)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
3 x 10 (per leg) shrimp squat or single leg squat (pistol)

Metcon

Metcon (Time)

6 rounds for time:

4 power cleans

8 handstand push-ups

12 toes to bar

L1: 45/35

L2: 115/85

L3: 165/115