CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 4)

2 Count Descent

2 Count Hold

Fast Ascent
Accessory: Banded lateral walks 4 x 20R/20L

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10/8 calorie bike or ski (clean after each use)

12 shoulder to overhead

15 box jumps

L1: 45/35

L2: 105/75

L3: 135/95