CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 4)

Accessory: 3 x 20 DB or KB Cossack Squat (10R/10L) Complete all 10 reps on weaker side, then switch.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

2*4*6*8*10*12…etc

HSPU

Hang power clean

* = 100m run

L1: 45/35

L2: 105/75

L3: 135/95