CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3-5)

Accessory: 3 x 10 box pistols (5R/5L)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

14 front rack lunges

16/12 calorie echo bike or ski

Max KB swings

Rest 90 seconds between

L1: 45/35

L2: 95/65; R/G Russian

L3: 135/95; R/G American