CrossFit WOD – Wed, Mar 8

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (3 x 3

Work up to heavy set of 3 (8/10 RPE)

Then,

2 x 5 @ 80% of this weight
)

TC: 18 minutes

Score: Weight on Heavy set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

8 Power Clean

20 Wallballs (20/14#)

50 Double unders
Score: Rounds & Reps

Scaling Options

L1: 65/45; single unders; double under attempts

L2: 115/75

L3 : 135/95

Finisher

4 sets

Max effort L-Sit Hang

Rest 30 seconds

60 sec HS hold

Rest as needed

TC: 12 Mins

Score: Time on L-sit Hang