CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (5 x 4)

3 Count Descent

2 Count Hold

Fast Ascent
3 x 10 stagger stance RDL (per leg)

Metcon

Metcon (Time)

10 RFT:

100m run

4 deadlift

8 pull-ups

L1: 95/65; 8 rounds for time

L2: 225/155

L3: 255/185

Finisher

Double-Unders (2 minutes max double unders)