CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 3)

4 x 10 banded hip trust between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

50 DB OH one arm walking lunges

(25/25)

350m Ski

12 Bench press
L1: 15/10; 45/35+

L2: 35/25; 95/65+

L3: 50/35; 135/95+

800m Run (Time)

Max Effort 800m Run