CrossFit9 – CrossFit WOD

Skill

Back Squat (1RM – work up to today’s one rep max)

Metcon

Metcon (Time)

“The Quick and the Dead”

For Time:

3-9-15-21-15-9-3

Deadlifts

Box Jumps (24/20 in)

L1: 45/35

L2: 205/135

L3: 225/155

Finisher

Choose One:

5 Minute Double Under Test (AMRAP – Reps)

As many double unders as possible in 5 minutes.

5 Minute Ski Test (AMRAP – Reps)

As many calories as possible in 5 minutes.