CrossFit9 – CrossFit WOD
Strength
Pause Back Squat (Low Bar
10 x 2 reps @ moderate
30-60 sec rest)
Hold at bottom for 2-3 seconds before ascending.
TC: 15 minutes
Score: Weight
Metcon
Metcon (7 Rounds for time)
Every 2 minutes x 7
20 wallballs* (20/14)
10 burpees to target @ 6″
*unbroken
TC: 14 minutes
Score: Each round for time
L1:12/10lb wallball; 8 burpees
Extra Accessory
Accessory (Checkmark)
4 sets:
8R/8L Lateral Box Step-down
12 Calf raises