CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)

Metcon

Metcon (Time)

3 rounds for time of:

35 DB/KB deadlifts

35 GHD sit-ups (sub: weighted sit-ups)

800-meter run
♀ 35-lb dumbbells

♂ 50-lb dumbbells

From CrossFit.com 241204

Accessory Finisher

Pull-Up Strength: Eccentrics (Checkmark)

3 x 5 with 5 sec negative per rep