CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (4 x 5)

4 x 10 staggered walking RDL between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 3 minute AMRAP:

21 slam balls

15 hang power clean

9 front squat

1 minute rest between AMRAPs

L1: 45/35

L2: 95/65

L3: 115/85