CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 8-10 )

Increase weight or reps from last week.

Accessory: 3 x 10 single leg deadlifts per side

Front Squat (4 x 8-10 )

Increase weight or reps from last week.

Accessory: 3 x 10 single leg deadlifts per side

Metcon

Compare to 210209

Metcon (Time)

“The Quick and the Dead”

For Time:

3-9-15-21-15-9-3

Deadlifts

Box Jumps (24/20 in)

L1: 45/35

L2: 205/135

L3: 225/155