CrossFit9 – CrossFit WOD

Skill

20 minutes

Deadlift (4 x 5-8 reps)

Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set.

Metcon

Metcon (Time)

2 rounds for time:

60 wallballs

30 calorie row

15 hang power cleans

7/5 ring muscle-ups

L1: 45/35

L2: 105/75

L3: 155/105