CrossFit9 – CrossFit WOD

Skill

Back Squat (1×10@60%; 1×8@70%; 1×6@75%; 2×4@80%; 2×3@85%)

Rest 1:30 to 2:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

80m sled push (2-way parking lot)

21 deficit push-up

15 deadlift

Small sled: 3×45; Large sled: 2×45

L1: 95/65 or KB deadlift

L2: 185/125+

L3: 275/175+