CrossFit9 – CrossFit WOD

Skill

Romanian Deadlift (4 x 10)

https://youtu.be/GZAKFRNtxLY
Accessory: Deficit calf raises (off 45# plate or short box) 3 x 15

Metcon

Metcon (AMRAP – Rounds)

4 rounds for time:

1000m bike erg or 20 calorie echo bike

14 D-ball to shoulder

14 D-ball squat

14 lateral leg raises over D-ball

L1: 40/30+

L2: 75/50+

L3: 80/60+