210914

CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (5 x 5 (per leg))

3 x 10 single leg deadlift (per leg)

Metcon

Metcon (Time)

For time:

60/50 calorie row

40 KB swings

30 burpees over bar

20 back squats

10 ring muscle-ups

L1: 45/35; B/P; 20 ring or box dips

L2: 135/95; G/Y

L3: 185/125; R/G; 15 ring muscle-ups