CrossFit9 – CrossFit WOD

Skill

Metcon (AMRAP – Reps)

15 minute EMOM:

1: 8-12 sumo deadlifts

2: 8-12 overhead squats

3: 8-12 weighted good mornings

*Select a rep count for each movement that is challenging but doable, depending on the weight you’re using.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 4 minute AMRAP:

10 ground to overhead

20 air squats

30 mountain climbers

1:30 rest between