CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Between sets: 4 x 8 (per leg) Stagger stance good mornings

Metcon

Metcon (Time)

For Time:

800m ski* or row

21 front squats

600m ski* or row

18 front squats

400m ski* or row

15 front squats

200m ski* or row

12 front squats

100m ski* or row

9 front squats

L1: 45/35

L2: 95/65

L3: 135/95

*ski preferred