CrossFit9 – CrossFit WOD
Skill
20 minutes
Deadlift (4 x 5-8 reps)
Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set.
Metcon
Metcon (Time)
2 rounds for time:
60 wallballs
30 calorie row
15 hang power cleans
7/5 ring muscle-ups
L1: 45/35
L2: 105/75
L3: 155/105