CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 3)

2 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 8 (4R/4L) pistol/single leg squat practice

Metcon

Metcon (Time)

10 Rounds for Time:

7 deadlift

30 air squats

L1: 95/65

L2: 205/135

L3: 225/155