CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 6)

3 Count Descent

2 Count Hold

Fast Ascent

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

30 sit-ups

25 calorie row

15 deadlifts

L1: 95/65

L2: 205/135

L3: 225/155