CrossFit9 – CrossFit WOD

Skill

Front Squat (4 x 5)

Between sets:

3 x 10(10R/10L) Cossack Squats

Metcon

Metcon (Time)

For time:

15*12*9*6*3*

Power cleans

Shoulder to overhead

* 50 Double unders

Round of 15: L2: 95/65; L3: 115/85

Round of 12: L2: 105/75; L3: 135/95

Round of 9: L2: 115/85; L3: 155/105

Round of 6: L2: 135/95; L3: 175/115

Round of 3: L2: 155/105; L3: 185/125

L1: Stay at a consistent weight, like 45/35 or 75/55