CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (6 x 4)

2 Count Descent

2 Count Hold

Fast Ascent
Accessory: Cossack Squat 4 x 10 (10R/10L) complete all reps on one side before moving to other side.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

21 Toes to bar

15 OH squat

9 Burpees over bar

L1: 45/35

L2: 95/65

L3: 135/95