CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (6 x 3)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: single leg deadlift 3 x 10/leg

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

12 deadlift

24 alternating DB snatch

40 air squats

L1: 95/65

L2: 205/135

L3: 225/155