CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3-5)

3 x 20 (per leg) banded lateral walks

Metcon (Time)

10 rounds for time:

2/1 ring muscle ups

7 double DB front squats

9/7 calorie echo bike or ski

L1: 5 ring dips*; 25/15+

L2: 35/25+

L3: 50/35+

*prioritize quality, scale reps as needed.