CrossFit9 – CrossFit WOD

Strength

Weighted Pull-ups (10 minute EMOM: 5/3 weighted pull-ups)

L1: rack pull-ups or box assisted

L2: 5/3 with 25/15#

L3: 5/3 with 35/25#+

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest