CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 4-6 reps)

Warm-up 1-2 sets, then complete 4 challenging sets of 4-6 reps.

Accessory: 3 x 14 Cossack squats

Metcon

Metcon (Time)

For time:

50 lunges*

15 squat clean (115/75)

50 lunges

12 squat clean (135/95)

50 lunges

9 squat clean (165/105)

50 lunges

6 squat clean (185/125)

*bodyweight

L1: 95/65

No L3