CrossFit WOD – Wed, Oct 11

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CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 3 for quality tempo, not weight)

5 sec negative, 5 sec hold in bottom

Goal is ass to grass with upright chest

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 SA Kettlebell swings – right

12 SA Kettlebell swings – left

15 Box Jumps

9 KB Thrusters – right

9 KB Thrusters – left
Score: Rounds & Reps

L1: B/P

L2: Y/B

L3: G/Y; 30/24

Scale box height in order to jump