CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (6 x 4)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
Accessory: 3 x 12 DB glute bridge

Metcon

On a running clock…

A: 1-Mile Run (Time)

Max Effort 1-Mile Run
Or 3200m bike erg

B: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

C: 1000m Row (Time)

Max Effort 1000m Row
Or 800m ski