CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (3 x 3
Work up to heavy set of 3 (8/10 RPE)
Then,
2 x 5 @ 80% of this weight
)
TC: 18 minutes
Score: Weight on Heavy set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP:
8 Power Clean
20 Wallballs (20/14#)
50 Double unders
Score: Rounds & Reps
Scaling Options
L1: 65/45; single unders; double under attempts
L2: 115/75
L3 : 135/95
Finisher
4 sets
Max effort L-Sit Hang
Rest 30 seconds
60 sec HS hold
Rest as needed
TC: 12 Mins
Score: Time on L-sit Hang