CrossFit9 – CrossFit WOD

Skill

18-20 minutes

Deadlift (1×10@50%; 1×8@60%; 1×6@70%; 2×4@75%; 2×2@85%)

Metcon

Metcon (AMRAP – Reps)

3 x 5 minute AMRAP:

150m row

14 front rack lunge (7/7)

12 push up

Rest 90 seconds between rounds

L1: 45/35

L2: 75/55

L3: 95/65

*pick up where you left off*