CrossFit9 – CrossFit WOD

Skill

Back Rack Lunge (4 x 6 (per leg))

Complete all reps on weaker side first, then switch to stronger side.

Accessory: 3 x 20 banded monster walks

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12 calorie ski or 9 calorie bike echo

15 thrusters

Max chest to bar pull-ups

Rest 1 minute between AMRAPs.

L1: 45/35; chin-over-bar pull-ups; rack pull-ups; ring rows

L2: 75/55

L3: 95/65; bar muscle ups