CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3)

Accessory: 3 x 12 sissy squats

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

6 calorie ski or echo bike

9 pull-up

12hang power snatch

L1: DB or 45/35

L2: 95/65

L3: 115/85