CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Metcon
Metcon (Time)
3 rounds for time:
800m run or 1000m row (row time cap: 5:00)
28 front rack lunge (14/14)
2/1 ring muscle up
L1: 45/35 or DB; 10 ring dips
L2: 105/75
L3: Overhead barbell lunge: 105/75; 4/2 ring muscle up