CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 3)

3 Count Descent

2 Count Hold

Fast Ascent

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

Buy in:

10 shoulder to overhead

6 burpees over bar

In remaining time:

Max calorie echo bike or row

Rest 2 minutes between rounds

Score = # of calories accumulated over four rounds.

L1: 45/35

L2: 105/75

L3: 135/95