CrossFit9 – CrossFit WOD

Strength

Romanian DeadLift (RDL) (4 x 6-8)

Accessory: 3 x 12 Lateral step-ups

Metcon

Metcon (AMRAP – Reps)

8 minute AMRAP:

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

DB or KB lunges

Toes to bar

L1: 25/15+

L2: 35/25+

L3: 50/35+

Rest 2-3 minutes

8 minute AMRAP:

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

Push-ups

KB swings

L1: Y/B+

L2: G/Y+

L3: R/G+