CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (4 x 8)

3 Count Descent

2 Count Hold

Fast Ascent
3 x 12 weighted glute bridge between sets

Metcon

Metcon (Time)

10 RFT:

3 clean and jerk

12 wallballs

L1: 45/35

L2: 105/75

L3: 155/10