CrossFit9 – CrossFit WOD

Skill

Pause Back Squat (6 x 3)

Hold at bottom for 2-3 seconds before ascending.
Accessory:

DB stiff-legged deadlift 3 x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m farmer carry

12 deadlift

25 sit-ups



L1: B/P (25/20lb DB/KB); 95/65


L2: G/Y (50/35lb DB/KB); 205/135


L3: R/G (70lb/50lb DB/KB); 225/155