CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (6 x 2)

Accessory: Deficit single leg calf raises 3 x 10-15 per leg (bodyweight or add a DB as needed)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

20 back rack lunges (10R/10L)

20 box jumps

L1: 45/35

L2: 75/55

L3: 95/65