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CrossFit9 – WOD

Skill

Death By Back Squat (EMOM- increase 1 rep per minute)

15 Minute EMOM:

1st Minute: 1 Back Squat

Increase by 1 rep each minute until 15.
L1: 65/55

L2: 135/95

L3: 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

10 Shoulder to Overhead

20 Toes to Bar

30 Double Under

L1: 95/65, 2:1 Singles + 5 Burpees

L2: 135/95

L3: 185/125