CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (6 x 3)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 12 stagger stance DB deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m run

15 sumo deadlift high pull

10 toes to bar

L1: 45/35

L2: 95/65+

L3: 105/75+