CrossFit WOD, September 24, 2021

09/24/2021

Deadlift (5×8)

Opt.1 55%x5, 60%x3, 5×8 @ 65% of 1RM
Opt.2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 3 5×3 @ 75% of 1RM
Opt. 4 Accessory Work

Metcon (AMRAP – Reps)

3 Rounds:
Min 1 ME Pullups/Muscle-ups
Min 2 ME KB Swings
Min 3 ME Calorie Row/Bike
-Rest 2 mins-

Metcon (Weight)

Optional Accessory Work:
Dumbbell Curls
4 Max-Efforts 3-4 RIR

Post heaviest set