CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 5)
Between sets:
3 x 10(10R/10L) Cossack Squats
Metcon
Metcon (Time)
For time:
15*12*9*6*3*
Power cleans
Shoulder to overhead
* 50 Double unders
Round of 15: L2: 95/65; L3: 115/85
Round of 12: L2: 105/75; L3: 135/95
Round of 9: L2: 115/85; L3: 155/105
Round of 6: L2: 135/95; L3: 175/115
Round of 3: L2: 155/105; L3: 185/125
L1: Stay at a consistent weight, like 45/35 or 75/55