CrossFit WOD – Tue, Oct 1

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CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 3)

Build to a moderate set of 3 with tempo.

1 sec up

1 sec pause at top

3 sec down

1 sec pause at bottom (with tension)

Metcon

Metcon (AMRAP – Reps)

25 Minute EMOM

Minute 1: 20 wall-ball shots

Minute 2: 15 box jumps

Minute 3: 10 deadlifts

Minute 4: Max ring muscle-ups or dips

Minute 5: Rest
Aim for about 55% of your 1-rep-max deadlift