CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute alt EMOM:

1: 6 tempo weighted squat (3311)

2: 8 DB suitcase reverse lunge to knee lift

3: 10 Romanian deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

10 push-ups

10 half burpee sumo deadlift

12 single leg plyo deadlift (R)

12 single leg plyo deadlift (L)