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CrossFit9 – CrossFit WOD

Skill

Rear Foot Elevated Split Squat (4 x 8 per leg)

Aka. Bulgarian Split Squat

https://youtu.be/i6a0MwviAXU
start with weaker leg

Accessory: romanian deadlift 3 x 12

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 400m run

Then, Max Rounds:
 20 wallballs, 5 shoulder to overhead

Rest 2:00

5 minute AMRAP:

Buy-in: 400m run

Then, Max Rounds:
 20 wallballs, 10 shoulder to overhead

Rest 2:00

5 minute AMRAP:

Buy-In: 400m run

Then, Max Rounds:
 20 wallballs, 15 shoulder to overhead

L1: 45/35

L2: 135/95; 115/85; 95/65

L3: 165/115; 135/95; 115/85