CrossFit9 – CrossFit WOD

Weightlifting

18 minutes

Sumo Deadlift (4 x 10)

Accessory: Rower in-outs 3 x 10 (per side)

Metcon

Metcon (Time)

5 rounds for time:

350m row or ski

8 shoulder to overhead

10 chest-to-bar pull-ups

L1: 45/35

L2: 105/75

L3: 155/105; 5/3 bar muscle-ups