CrossFit9 – CrossFit WOD

Skill

Back Squat (6 x 2)

4 x 10 DB hip thrust between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

12 Sumo deadlift high pull

10 Front rack lunges

8 Pull-ups

L1: 45/35; ring row, rack pull-up

L2: 95/65

L3: 115/85; chest to bar pull-ups