CrossFit9 – CrossFit WOD

Strength

Deadlift (Establish a heavy set of 3)

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