CrossFit9 – CrossFit WOD

Skill

Deadlift (5 x 4)

Accessory: banded glute bridge 3 x 10-12

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

100m farmer carry

12 shoulder to overhead

15 calorie ski or 12 calorie echo bike

L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G