CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (4 x 8)

3 Count Descent

3 Count Hold

1 Count Ascent
This should feel like a 6-7/10 effort

4 x 12 banded good mornings between sets

Tempo Back Squat (4 x 8)

3 Count Descent

3 Count Hold

1 Count Ascent
This should feel like a 6-7/10 effort

4 x 12 banded good mornings between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

50 calorie row or 100 calorie bike erg

40 wall ball (20/14#)

20 push press

L1: 45/35

L2: 95/65

L3: 115/85