CrossFit9 – WOD
Skill
Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%)
4 x 10 Bottom Facing Up KB Press
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
10 Power Clean
15 Calorie Bike
30 Double Under
L1: 45/35
L2: 135/95
L3: 165/125
Finisher
Metcon (No Measure)
5 Minute EMOM:
10 Push-ups
L1: incline push ups
L2: chest to deck
L3: vested