CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

1 Wall walk

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Box jumps

8 KB swings

9 Pull-ups

10 Calorie row or ski

11 Toes to bar

12 D-ball over shoulder

First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!

L1; 45/35 or DB

L2: 75/55

L3: 95/65

Metcon (Time)

1 Wall walk

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Box jumps

8 KB swings

9 Pull-ups

10 Calorie row or ski

11 Toes to bar

12 D-ball over shoulder

First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!

L1; 45/35 or DB

L2: 75/55

L3: 95/65

Metcon (Time)

1 Wall walk

2 Power clean

3 Front Squat

4 Shoulder to overhead

5 Burpees over bar

6 Front rack lunges (3/3)

7 Box jumps

8 KB swings

9 Pull-ups

10 Calorie row or ski

11 Toes to bar

12 D-ball over shoulder

First, do one wall walk. Next, do two power cleans, then one wall walk. Continue until you’ve finished all 12 “days”!

L1; 45/35 or DB

L2: 75/55

L3: 95/65