CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (4 x 6)

3 seconds down

3 second hold

Explosive up
4 x 12R/12L Monster Walks between

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power clean

HSPU

L1: 45/35

L2: 115/85

L3: 185/125