CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (5 x 5

)

Tempo:

Fast up

1 sec hold at top

3 sec negative

Tap floor with control, but go straight into next rep

Accessory between sets

Single leg glute bridge hold x 20 sec per side

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP:

2 chest-to-bar pull-ups

2 burpee box jump-overs

4 chest-to-bar pull-ups

4 burpee box jump-overs

6 chest-to-bar pull-ups

6 burpee box jump-overs

…

continue to add 2 reps to each movement in the sequence until time expires.