CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (5 x 5)

Accessory: Banded lateral steps 3 x 20 per leg

Metcon

Metcon (Time)

For time:

Buy in: 800m run

21-18-15-9

Bench press

Ab roll-outs or hollow rocks

Cash out: 50/40 calorie echo bike

L1: 45/35

L2: 95/65

L3: 115/85