Announcements
- Register for the 2016 CrossFit Open CLICK HERE to learn more
- Friday Night Lights starts Friday, 6pm at Mission Gorge!
- Saturday session starts at 12pm at Miramar!
- Mission Gorge: There is now a ladies only class added to Tuesdays at 930am!
SWOD Modified Conjugate Week 9
15 min to build to a heavy 3 rep Deadlift
WOD
5 Deadlifts (225/155)
5 Ring Muscle Ups (Sub 10 Strict Pullups)
20 American KB Swings (53/35)
5 Bar Muscle Ups (Sub 10 Strict Pullups)
5 Deadlifts
100 Double Unders (200 singles)
4 rounds for time