CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (4 x 6)
3 seconds down
3 second hold
Explosive up
4 x 12R/12L Monster Walks between
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Power clean
HSPU
L1: 45/35
L2: 115/85
L3: 185/125