CrossFit9 – CrossFit WOD

Strength

Front Squat (Work up to a 3RM Front Squat)

Scaling Options

L1: 5 x 3 Front Squats @ working weight

TC: 18 minutes

Score: Weight

Metcon

Metcon (Time)

10 rounds for time:

10 power snatch

20 double unders
Scaling Options

L1: 45/35; single under

L2: 75/55

L3: 75/55; 35 double unders

Extra Accessory

Weightlifting (Weight)

Split Squat

6 x 6/6 @ Heavy

Back rack with Barbell