CrossFit9 – WOD
Skill
Death By Back Squat (EMOM- increase 1 rep per minute)
15 Minute EMOM:
1st Minute: 1 Back Squat
Increase by 1 rep each minute until 15.
L1: 65/55
L2: 135/95
L3: 185/125
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Shoulder to Overhead
20 Toes to Bar
30 Double Under
L1: 95/65, 2:1 Singles + 5 Burpees
L2: 135/95
L3: 185/125