CrossFit9 – CrossFit WOD

Skill

Back Squat (1 x 8, 2 x 6, 2 x 4, 2 x 2 )

Start at 60% of 1RM or RPE 6/10. Keep building until 2 x 2 hits 85-90% or RPE 8/10.

Between sets: Cossack squat 3 x 10R/10L (all reps completed on one side, then the other)

Metcon

Metcon (AMRAP – Reps)

3 rounds of…

2 minute AMRAP:

Max squat snatch

:30 rest/transition

2 minute AMRAP:

Max toes to bar

1 minute rest

L1: 45/35 throughout

L2: R1: 75/55; R2: 105/75; R3: 115/85

L3: R1: 95/65; R2: 115/85; R3: 135/95