210715

CrossFit9 – CrossFit WOD

Skill

Pistol practice (No Measure)

Spend 15 minutes practicing lateral step-ups/ step-downs; shrimp squats; single leg box squats; etc

Metcon

Metcon (Time)

For time:

21*15*9*6*

Back squat

Calorie echo bike or ski

*200m unbroken sled pull (half of class will start with sled pull, other half will start sled pull after round of 21). Every athlete must complete four sled pulls.

**If waiting for a sled, pass time with burpees.

L1: 45/35

L2: 95/65

L3: 135/95