CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 x 8, 2 x 6, 2 x 4, 2 x 2)
Accessory: 3 x 12 banded hamstring curls
Metcon
Metcon (Time)
21*18*15*12*9
Back squat
Slam balls
*12 calorie ski or 10 calorie echo bike
L1: 45/35
L2: 95/65
L3: 135/95