CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (5 x 3)

3 seconds down

3 second hold

Explosive up
Accessory: 3 x 12 weighted good morning

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

20 calorie bike erg

15 wallballs (20/14)

12 single arm DB hang clean and press

9 toes to bar

L1: 20/10+

L2: 35/25+

L3: 50/35+