CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 4 x 15 banded good morning

Metcon

Metcon (AMRAP – Reps)

18 minute AMRAP:

12 sumo deadlift high pull

15 HSPU

20/18 calorie ski or echo bike

L1: 45/35

L2: 75/55

L3: 95/65