CrossFit WOD – Wed, Mar 15

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