CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (3 @87%
2 @90%
1 @92%
3 @87%
2 @92%
1 @95%
Rest 2-3 minutes between sets
No Fails!
)

TC: 18 minutes

Score: Weight on sets of 1 rep

Scaling options

Beginner:

6 x 3 @ tempo 3.1.X.1

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 4 Minute AMRAPs

15/12 Cal Ski

15 Box jumps

15 Push Press

Rest 1 Minute Between

Pick up where you left off
L1: 45/35

L2: 95/65

L3: 115/85