CrossFit9 – WOD
Skill
Overhead Squat (1 Rep Max)
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
4 Minute AMRAP:
21 Deadlift
15/12 Calorie Bike
Muscle-up
Rest 2 minutes, pick up where you left off.
L1: 135/95, 9 box dips
L2: 205/135, 6/3
L3: 225/155, 9/7