CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5; 5 x 3)

3 x 10 banded good morning between sets

Note: We will repeat the same skill once per week for next month.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m bike erg

7 hang power clean

14 front rack lunges (7/7)

4/2 ring muscle up

L1: 45/35 (14 ring dips)

L2: 95/65

L3: 135/95