CrossFit9 – CrossFit WOD

Gymnastics

Bar Muscle-ups (15 minutes of practice)

Metcon

Metcon (AMRAP – Reps)

2 rounds for time: (24 minute cap)

800m run

20 deadlift

6/4 bar muscle ups

L1: 3 rounds: 400m run; DL: 95/65+; 10 true ring row (feet on box)

L2: 205/135

L3: 225/155; 10/8 bar muscle ups