CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 3)
Accessory: 3 x 12 good mornings
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
2-4-6-8-10-12-14 etc
Bench press
Calorie ski or echo bike
L1: 45/35+
L2: 115/65+
L3: 155/95+
Score = reps of bench press accumulated
Rest 2 minutes
Metcon (AMRAP – Reps)
8 minute AMRAP:
2*4*6*8*10*12*14* etc
front rack lunges per leg
*30 double unders
L1: 45/35
L2: 95/65
L3: 115/85
Score = total lunge reps accumulated (per leg)