CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (Work up to heavy set of 4, then 2 x 3 at 85%)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Max KB swings

1:00 – Max SDLHP

1:00 – Max Sit-ups

1:00 – Max Calorie Bike Erg

1:00 – Rest

L1: Y/B; 45/35

L2: G/Y; 95/65

L3: R/G; 105/75