CrossFit9 – CrossFit WOD
Weightlifting
Back Squat (6 x 10 @ 60%
)
Rest 2 minutes between sets
L1: 6 x 6
TC: 18 minutes
Score: Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
21/18 Cal Row or Echo Bike
15 KB swings
9 Burpee
Score: Rounds & Reps
Scaling Options
L1:15/12 Cal Row/Bike; B/P KB; 6 burpees
L2: G/Y
L3: R/G
Extra Accessory
Accessory (Checkmark)
3 sets
50’/side Single arm Farmer Carry
10 Hollow body rocks
5/side Bird dog + DB row