CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (4 x 8)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
Every set should be a challenging set.

Accessory: 3 x 15 frog pumps

Metcon

Metcon (AMRAP – Reps)

TABATA: (8 rounds x :20 work/:10 rest)

1. Ski

2. Thrusters

3. Box jump

4. Burpees

1 minute rest between stations

L1: 45/35

L2: 75/55

L3: 95/65