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