CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 5)

2 Count Descent

1 Count Hold

1 Count Ascent
4 x :30 bottom active hold at bottom of squat between sets. L3: weighted

Metcon

Metcon (Time)

10 Rounds for Time:

5 Hang Power Snatch

7 Burpees over bar

9 Toes to bar

L1: 45/35

L2: 75/55

L3: 95/65