CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
10 minutes to complete…
3 Supersets:
12 Sumo Romanian deadlift
16 Heavy DB reverse lunge
20 Stagger stance DB good morning (10R/10L)
Metcon
Metcon (No Measure)
A. 10 minute alt EMOM: (;40 work/:20 rest)
1. D-ball over shoulder
2. D-ball march
B. 10 minute AMRAP:
10/8 Calorie echo bike
20 Quadruped shoulder taps
*Split into two groups, one starts at A, the other starts at B.