CrossFit9 – CrossFit WOD


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 (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.