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WOD FOR WEDNESDAY, SEPTEMBER 20:





CROSSFIT

Deadlift AHAP

​10-8-6-4-2


Ring Muscle Ups

Advanced: EMOM 5 mins x 6 MU

​Intermediate: EMOM 10 mins x 3 MU

​Novice: Pulling Strength & Drills/Skills


ENDURANCE

12 min AMRAP

20 box jumps

20 KBS

20 slam balls, then:


21-15-9

​pull ups

DB push press

​weighted sit ups