CrossFit9 – CrossFit WOD

Skill

Deadlift (6 x 3)

18-20 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

15/12 calorie echo bike

10 shoulder to overhead

20 KB swings

L1: 45/35

L2: 95/65

L3: 135/95