CrossFit9 – CrossFit WOD

Strength

Deadlift (8 minute EMOM
1 deadlift

)

– Build to a heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

2 wall walks

2 deadlifts
L1: 95/65

L2: 225/155

L3: 275/225

50 calorie echo bike (Time)

for time

Accessory Finisher

Pull-Up Strength: Scaled Concentric (Checkmark)

Toe Spot Pull-Ups

3 x 1 @ tempo

Tempo:

10 sec up

5 sec top hold

10 sec down

5 sec bottom hold