CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5; 5 x 3)

3 x 12 banded face pulls between sets

Metcon

Metcon (AMRAP – Reps)

19 minute AMRAP:

21 Calorie row

15 Toes to bar

9 Squat snatch

L1: 45/35; Knee-up, hollow rock, or ab rollout.

L2: 95/65+

L3: 115/85 +
Approach this as an Open-style workout. Keep a good pace on the row, averaging at least 800 cal/hr.

Keep the midline active, your grip will be challenged.