CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 5)
Accessory: Banded lateral steps 3 x 20 per leg
Metcon
Metcon (Time)
For time:
Buy in: 800m run
21-18-15-9
Bench press
Ab roll-outs or hollow rocks
Cash out: 50/40 calorie echo bike
L1: 45/35
L2: 95/65
L3: 115/85