CrossFit9 – CrossFit WOD

Strength

18-20 minutes

Back Squat (4 x 8)

Accessory: 3 x 12 (per side) Rower in-outs

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

Buy-in: 500/400m row

In remaining time:


12 thrusters (95/65)


12 pull-ups

Rest 2 minutes

5 minute AMRAP:

Buy-in: 500/400m row

In remaining time:


9 thrusters (95/65)

9 chest to bar pull-ups

Rest 2 minutes

5 minute AMRAP:

Buy-in: 500/400m row

In remaining time:


6 thrusters (95/65)

6 bar muscle ups

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

L2: 75/55; 95/65; 105/75

L3: 95/65; 115/85; 135/95