CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 3)

Accessory: banded lateral walks 3 x 20 steps per side

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (AMRAP – Reps)

Finisher:

DU ladder

5-10-15-20-25-30-25-20-15-10-5

(Unbroken double under sets. If you do not go unbroken, repeat the set.) Time cap = 10 minutes.