CrossFit9 – CrossFit WOD

Skill

Tempo Deadlift (5 x 4)

Explosive up

1 count pause at top

3 count down

1 count pause at bottom
3 x 10 cossack squats (per leg)

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Sumo deadlift high pull Burpees over bar

*In remaining time: Max double unders

L1: 45/35

L2: 75/55

L3: 95/65

Rest 3 minutes

8 minute AMRAP:

10-9-8-7-6-5-4-3-2-1

Back squat

Toes to bar

*In remaining time: Max slam balls

L1: 45/35

L2: 95/65

L3: 115/85