CrossFit9 – CrossFit WOD

Skill

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

Metcon

Metcon (Time)

3 rounds for time:

1000m bike erg (2:00-2:30)

+ 3 rounds:

*8 Deadlift

*6 Front squat

*4 SH2OH

*barbell rounds should be unbroken. Every time you break, 4 burpees over bar.

L1: 45/35-85/55

L2: 95/65-115/85

L3: 135/95-165/125
Each full round includes 3 barbell rounds.