CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (Time)
Pick your poison ☠️
Complete 3 of 4 work outs in 20 minutes.
1. 20 bar muscle up
L1: 40 pull-up
Metcon (Time)
2. 30 power snatch
L1: 45/35
L2: 115/85
Metcon (Time)
3. 300 double under
L1: 600 singles
Metcon (Time)
4. 50 calorie echo bike
L1: 30 calorie bike