CrossFit9 – WOD

Skill

Back Squat (5 x 5)

Metcon

Metcon (Time)

3 Rounds For Time:

30 Box Jump

20 Sumo Deadlift High Pull

10 Burpees

1 Legless rope climb

L1: 45/35; 3:1 Ground to Standing

L2: 75/55; 2:1 Rope Climbs

L3: 95/65

Finisher

800m Run (Time)

Max Effort 800m Run