CrossFit9 – WOD
Skill
1000m Row (Time)
Max Effort 1000m Row
3 x 1000 M Row
3-5 Min Rest between
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
400 M Run
15 Deadlift
30 Wall ball (20/14)
L1: 45/35
L2: 205/135
L3: 225/155
No bella bars for deadlift