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