CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 4-6)

Accessory: 3 x 10 Cossack squats

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

2-4-6-8-10-12-14- etc

Wall walks

Box jump overs

Rest 2-3 minutes

8 minute AMRAP:

2-4-6-8-10-12-14- etc

Sumo deadlift high pulls

Front rack lunges

L1: 45/35

L2: 75/55

L3: 95/65