CrossFit9 – CrossFit WOD
Strength
Deadlift
Increase weight each set
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
2-4-6-8… etc.
Box jumps
Knees to elbow*
Kettlebell swings
*toes to bar or v-ups for scaling/modifying
Cooldown
Stretching (No Measure)
1 min each:
Pigeon
Cobra
Forward Fold