CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 3-5)

Accessory: 3 x 12 rower in-outs

Metcon

Metcon (Time)

3 rounds for time:

500m row

15 power cleans

10/6 strict pull-ups

200m sled pull

L1: 45/35; rack pull-ups

L2: 105/75; 3/2×45 lb

L3: 155/105; 4/3x45lb