CrossFit9 – CrossFit WOD

Skill

Pause Back Squat (5 x 4)

Hold at bottom for 2-3 seconds before ascending.
3 x 12 weighted or banded good mornings

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP: Max double unders

Rest 30 seconds

3 minute AMRAP: Max SDLHP

Rest 30 seconds

3 minute AMRAP:

Bench press

Rest 30 seconds

3 minute AMRAP: Max meter run

(every 10 meters = 1 rep. To be performed in 200m intervals)

L1: 45/35

L2: 75/55+

L3: 95/65+
Score = total reps