CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 round:

200-meter jog

:30 Samson stretch/side

200-meter plate run

Wyk (Time)

5 Rounds for Time

5 Front Squats (225/155 lb)

5 Rope Climbs (15 ft)

400 meter Run (45/35 lb plate)
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– INTERMEDIATE –

5 rounds for time:

5 front squats (105/155 lb)

4-5 rope climbs (12 ft)

400-m run with a plate (15/25 lb)

– 30:00 time cap.

– BEGINNER –

5 rounds for time:

5 front squats (55/75 lb)

5 pull-to-stands

300-m run with a plate (10/15 lb)

– 30:00 time cap.

Stretching (No Measure)

1 set:

:30 foam roll quadriceps/leg

:30 foam roll hamstrings/leg

– AT-HOME – (Time)

5 rounds for time:

10 double-DB front squats (35/50 lb)

16 alternating double-DB renegade rows (35/50 lb)

16 v-ups

400-m run with a single DB (35/50 lb)

– 30:00 time cap.

– MASTERS 55+ – (Time)

5 rounds for time:

5 front squats (125/185 lb)

5 rope climbs (12 ft)

400-m run with a plate (15/25 lb)

– 30:00 time cap.