CrossFit9 – CrossFit WOD

Strength

Metcon (AMRAP – Rounds)

3 rounds – (18 minute cap)

100m farmer carry

200m sled pull

2-3 minutes rest after each round

L1: B/P (25/20); 2/1 x 45 plate

L2: G/Y (50/35+); 3/2 x 45 plates

L3: R/G (75/50+); 4/3 x 45 plates
*Note: equipment sharing is required for this strength component, have athletes pair up or work in teams to go one after the other, or put them in heats. It doesn’t matter if athletes start with farmer carry or sled pull. Approximately 2-3 minutes rest after each round is ideal.

Metcon

Metcon (Time)

10 RFT: (20 minute cap)

100m run

6 deadlifts

8 pull-ups

L1: 95/65; 8 rounds

L2: 205/135

L3: 225/155; chest-to-bar