CrossFit9 – CrossFit WOD
Weightlifting
Warm-up to 75%
Sumo Deadlift (EMOM 10 minutes:
2 Sumo Deadlifts @ 75%)
TC: 10mins
Metcon
Metcon (3 Rounds for time)
Every 6 minutes for 18 minutes: (E6MOM)
400m run or 40/35 calorie row
40 KB swing
25 toes to bar
L1: 30/25 calorie row; 30 KB swing(Y/B)
L2: G/Y; 25 toes to bar
L3: R/G; 35 toes to bar
– L2 & L3: 5:30-45 minutes per round
– Beginner: -5 minutes per round