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.