CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 3)

3 Count Descent

2 Count Hold

Fast Ascent
Increase from last week

3 x 15 banded lateral steps per side

Metcon

Metcon (Time)

5 rounds for time:

400/350m row

12 overhead squats

3/2 ring muscle ups

L1: 45/35; 10 ring dips

L2: 95/65

L3: 115/85