CrossFit9 – CrossFit WOD
Weightlifting
Deadlift (1 rep Max)
TC: 16 minutes
Score: Weight
Scaling Options
6 x 2 @ moderate
Metcon
Metcon (4 Rounds for time)
Every 3 mins x 4 Rounds:
15 Hang clean
15 Toes to Bar
15 Bar facing burpees
L1: 45/35
L2: 95/65
L3: 115/85
Extra Accessory
Post Chain (Checkmark)
3 sets
12/12 Box Hamstring Curls
60 sec/side Side plank