CrossFit9 – CrossFit WOD

Strength

Deadlift (5 x 5)

Increase weight each set

Accessory: (between sets)

3 x 6-10 per side rower in-outs

Metcon

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
L1: 75/55; 250m row

L2: 115/75

Accessory Finisher

Pull-up Negatives (Checkmark)

3 x 4 with 3 sec negative per rep