CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (6 x 4)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
4 x 12 Staggered stance good morning (6R/6L) between sets

Metcon

Metcon (Time)

5 RFT:

10 front squats

20 box jumps

30 double unders

L1: 45/35+

L2: 95/65+

L3: 135/95+