CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (6 x 3)

3 seconds down

3 second hold

Explosive up

Metcon

Metcon (Time)

For time:

27-21-15-9

Pull-up

Calorie ski or echo bike

Thruster

L1: 45/35

L2: 75/55

L3: 95/65