CrossFit9 – WOD

Skill

Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%)

4 x 10 Bottom Facing Up KB Press

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 Power Clean

15 Calorie Bike

30 Double Under

L1: 45/35

L2: 135/95

L3: 165/125

Finisher

Metcon (No Measure)

5 Minute EMOM:

10 Push-ups

L1: incline push ups

L2: chest to deck

L3: vested