200911

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 3 )

4 Count Descent

2 Count Hold

Fast Ascent
3 x 20 weighted glute bridge

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

21 KB swing

15 pull-ups

L1: B/P

L2: G/Y

L3: R/G; 6/3 bar muscle up