CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 5)

2 Count Descent

1 Count Hold

1 Count Ascent

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

100m Farmer Carry (DB or KB)

15 Single arm Devil Press

30 Wallballs (20/14#)

L1: Y/B; 35/25

L2: G/Y: 50/35

L3: R/G; 70/50