CrossFit9 – CrossFit WOD
Skill
Extended Skill Warm Up (No Measure)
Power Clean Loading Phase/Extended Practice – Build to heavy set of 5 for the workout
Bar Muscle Up Warm Up/Practice
Metcon
Metcon (AMRAP – Reps)
5 rounds for time
(Each round is a sprint and done unbroken)
10 Box Jumps
5 Power Cleans
3-5 Bar muscle-ups
Rest 1 minute between rounds
Scaling Options
Use a challenging weight/reps that can still be performed unbroken on all reps
L1: 45/35 (10 cleans, 10 jumping pull-up/BMU, no rest between rounds)
L2: 135/95; 3 BMU
L3: 185/125; Max set of BMU per round
Conditioning
Conditioning (Calories)
Echo Bike
10 rounds
20 sec @ HARD effort
40 sec Rest
Score = total Cals