CrossFit9 – CrossFit WOD

Skill

Tempo Front Squat (5 x 5)

3 seconds down

3 second hold

Explosive up
Accessory: 3 x 10-15 deficit calf raises

Metcon

Metcon (Time)

7 rounds for time:

3 ring muscle ups

6 deadlifts

10/8 calorie echo bike or 12/10 calorie ski

L1: 95/65; 6 ring dips

L2: 225/155

L3: 255/175