CrossFit9 – CrossFit WOD

Strength

Back Squat (6 x 2 @ tempo 3.1.X.1)

Metcon

Metcon (Time)

5 rounds for time

10 Kettlebell Swings

10 Wall Balls

10 Front Rack Lunges (5/5)
TC: 12 Mins

Score: Time

L1: 45/35; B/P; 10/8

L2: 95/65; G/Y; 20/14

L3: 135/95; R/G; 20/14

Extra Accessory

Post chain (Checkmark)

Weighted Glute Bridge Hold

3 x 60 seconds

*Heavy Weight