CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 4-6 reps)

Accessory: 3 x 12 rower in-outs

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

Buy in: 250m row or ski

Max rounds:

6 hang power snatch

12 box jump overs

L1: 45/35

L2: 105/75

L3: 135/95