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CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

Take class through pistol progressions and modifications

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 4 minute AMRAP:

150m ski sprint

12 sumo deadlift high pulls

12 pistol squats (6R/6L)

Rest 90 seconds between rounds

Pick up where you left off

L1: 45/35

L2: 75/55

L3: 95/65