CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4-6 reps)

1-2 sets to warm up, then 4 challenging sets.

Accessory: 3 x 10 Bulgarian split squat per leg

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

20 box jumps

15/12 calorie echo bike

12 DB hang clean + press (6R/6L)

10 burpees over DB

L1: 25/15+

L2: 50/35+

L3: 60/45+