CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
* must wipe bench and bar between each set if sharing
Accessory: 3 x 12 banded pull-aparts
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Burpees
Snatches
*Finish time with max double unders
L1: 45/35
L2: 95/65
L3: 115/85
Rest 3 minutes
Score = number of double unders
Metcon (AMRAP – Reps)
8 minute AMRAP:*
10-9-8-7-6-5-4-3-2-1
Back squat
Pull-ups
*Finish time with max muscle ups or ring dips
L1: 45/35
L2: 95/65
L3: 115/85
Score = number of muscle ups or ring dips