CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 5)

Accessory: 3 x 12 heels elevated goblet squats

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

100m farmer carry

50 double unders

20 wallballs

10 bench press

L1: Y/B; 45/35

L2: G/Y; 135/75+

L3:R/G; 165/95