CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (5 x 4)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
Banded hamstring curl 3 x 12

Metcon

Metcon (Time)

4 Rounds for Time:

400m run

12 strict press

24 sit-ups

L1: 45/35

L2: 75/55

L3: 95/65