CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 5-8 )
Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set.
Metcon
Compare to 200204
Metcon (Time)
For time:
*10*8*6*4*2*6*8*10*
Hang power snatch
Burpees over bar
*30 double unders
L1: 45/35 or DB; 30 attempts or :30 ski
L2: 75/55+
L3: 115/85+