CrossFit9 – CrossFit WOD

Strength

18 minute cap

Back Rack Reverse Lunge (4 x 8R/8L)

3 x 8R/8L single leg deadlift

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12/10 calorie echo bike or ski

10 deadlifts

Max push-ups

Rest 90 seconds

L1: 95/65

L2: 205/135

L3: 225/155

Score = total reps of push-ups over 5 rounds