CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 5)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 10-15 DB RDL

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

18/15 calorie echo bike or 25/20 calorie bike erg (damper 5+)

15 box jumps

12 deadlifts

L1: 95/65

L2: 205/135

L3: 225/155