CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 4)
2 Count Descent
2 Count Hold
Fast Ascent
Accessory: Cossack Squat 4 x 10 (10R/10L) complete all reps on one side before moving to other side.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
21 Toes to bar
15 OH squat
9 Burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95