CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5, 5 x 3)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

Buy in: 400m run or 500m row (2:15 cap)

Then, in remaining time…

6 clean & jerk

10 toes to bar

L1: 45/35, candlestick, hollow rock, knee up.

L2: 105/75+

L3: 155/105+

Rest 2 minute between AMRAPs

(Score is total reps in four rounds of clean & jerk and toes to bar)