CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (5 x 4)

Accessory: 5 x 30 sec weight glute bridge hold

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP: Max calorie row

Rest 30 sec – 1 minute

3 minute AMRAP: Max bench press

Rest 30 sec – 1 minute

3 minute AMRAP: Max goblet squat

Rest 30 sec – 1 minute

3 minute AMRAP: Max KB swing

Rest 30 sec – 1 minute

3 minute AMRAP: Max KB sumo deadlift high pull

L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G