CrossFit9 – CrossFit WOD

Strength

Strict Press (Work up to a heavy set of 3)

Then, backoff to 80% of that number for 2 x 5

Pendlay Row (3 x 8-12)

Metcon

Metcon (Time)

2 rounds for time:

10 bar muscle ups

20 handstand push-ups

30 deadlifts

40 wallballs (20/14#)

L1: 95/65; 30 pull-ups or ring rows

L2: 205/135; 20 chest-to-bar pull-ups

L3: 225/155; 10 bar muscle ups