CrossFit9 – WOD
Skill
Front Squat (3 x 10 @ 60%, 2 x 5 @ 75%, 2 x 3 @ 80%)
Alternating Seated DB Press 4×10 (5/side)
Metcon
Metcon (AMRAP – Reps)
Tabata: 20 sec work, 10 sec rest for 4 minutes per movement. 1 minute rest between. 20 minutes total.
1. Squat Snatch
L1: 45/35
L2: 95/65
L3: 135/95
2. Calorie Row
3. Box Jump
4. Pull-up
L1: Ring Row
L3: Bar Muscle-up
Your score is your total amount of reps for ALL movements added together
Finisher
Metcon (Time)
Push-up Ladder
Start at 1, increase by 1 until 10 reps.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
L1: Incline Push-ups
L3: Vested