CrossFit9 – CrossFit WOD

Skill

18-20 minutes

Front Squat (5 x 4)

Accessory: 3 x 10 single leg deadlift (per leg)

Metcon

Metcon (Time)

5 rounds for time:

12/10 calorie echo bike

10 deadlifts

3/2 ring muscle ups

L1: 95/65; 5-10 dips

L2: 205/135

L3: 225/155; 5/3 ring muscle-ups