CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 4)

2 Count Descent

1 Count Hold

1 Count Ascent
Between sets: 4 x 10 (10R/10L) Monster walks (with blue bands)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

500m row or 400m ski

15 KB Swing

30 Wallballs (20/14#)

L1: Y/B

L2: R/G Russian

L3: R/G American