CrossFit9 – CrossFit WOD
Strength
Strength (No Measure)
3-4 Rounds:
10 barbell good mornings
20 sec Copenhagen plank per side
30 sec hollow hold
rest 2 minutes between
Increase weight on good mornings each round
Metcon
Metcon (Weight)
EMOM 20 minutes
1. 6 Unbroken Deadlifts
2. 15/12 Cal Bike Sprint
3. 20 Unbroken Wall Balls
4. 15/12 Cal Ski Sprint