CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Accessory: Deficit single leg calf raises 3 x 10-15 per leg (bodyweight or add a DB as needed)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
20 back rack lunges (10R/10L)
20 box jumps
L1: 45/35
L2: 75/55
L3: 95/65