CrossFit9 – WOD

Skill

Bench Press (5 x 3)

Metcon

Metcon (AMRAP – Reps)

Tabata (24 Minutes)

8 Rounds – 20 seconds on/ 10 seconds off (4 minutes per movement)

1. Muscle-up or Ring dips

2 minutes rest

2. Deadlift

L1: 95/65

L2: 185/125

L3: 205/135

2 minutes rest

3. Calorie Row

2 minutes rest

4. L-hold from the bar

If your break, do burpees for rest of 20 seconds