CrossFit9 – CrossFit WOD

Skill

Tempo Overhead Squat (5 x 5)

3 count down

3 count hold

fast up
Accessory: 3 x 8 (per side) bottom-up KB press

Metcon

Metcon (Time)

For time:

50 calorie echo bike

70 alternating DB snatch

90 sit-ups

1000m ski or row

L1: 25/15+

L2: 35/25+

L3: 50/35+
Athletes may start at the bottom and work up or the top and work down.