CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

1. AMRAP 4 minutes

Max calorie ski

Rest 2 min

2. AMRAP 4 minutes

Max HSPU

3. AMRAP 4 minutes

Max Goblet Squat

Rest 2 min

L1: B/P

L2: Y/B

L3: G/Y

Metcon

Metcon (Time)

For time: (15 min cap)

150 DU

30 Deadlift (L1: 45/35, L2: 135/95, L3: 205/135

100 DU

20 Deadlift (L1: 95/65, L2: 205/135, L3: 225/155)

50 DU

10 Deadlift (L1: 135/95, L2: 225/155, L3: 275/185)