CrossFit9 – CrossFit WOD

Strength

Tempo Back Squat (4 x 5)

3 Count Descent

2 Count Hold

Fast Ascent
Accessory: 3 x :30 banded clamshell hold (per side)

Metcon

Metcon (Time)

For time:

Buy in: 1000m row

Then, 3 rounds:

12 deadlifts

15 handstand push-ups

L1: 95/65

L2: 205/135

L3: 225/155