CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (4 x 8)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Every set should be a challenging set.
Accessory: 3 x 15 frog pumps
Metcon
Metcon (AMRAP – Reps)
TABATA: (8 rounds x :20 work/:10 rest)
1. Ski
2. Thrusters
3. Box jump
4. Burpees
1 minute rest between stations
L1: 45/35
L2: 75/55
L3: 95/65