CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (6 x 3)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x 10 single leg deadlifts per leg

Metcon

Metcon (AMRAP – Reps)

For time:

800m run

60 box jumps

40 sumo deadlift high pull

15/10 ring muscle ups

L1: 45/35; ring dips or 2:1 push-ups

L2: 95/65

L3: 115/85

Metcon (AMRAP – Reps)

For time:

800m run

60 box jumps

40 sumo deadlift high pull

20/14 ring muscle ups

L1: 45/35; ring dips or 2:1 push-ups

L2: 95/65

L3: 115/85