CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (3 x 10)

3 Count Descent

3 Count Hold

1 Count Ascent
Prepare to go light. These should feel like a 6/10 difficulty.

Between sets: Lateral step blue band monster walk (10R/10L)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

1000m row or 800m ski or 800m run

30 power snatch

100 wallballs

1000m row or 800m ski or 800m run

L1: 45/35

L2: 75/55

L3: 105/75
Wipe all cardio equipment after EACH use.