CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Checkmark)

Negative Ring Muscle-ups

5 x 1 rep

Rest as needed between reps

Metcon

Metcon (Time)

For time

150-100-50 Double-unders

50-30-10 Cal Row/Echo

50-30-10 DB Snatch
L1: 100-75-50 Single under

30-20-10 Cals

30-20-10 DB Snatch @ 25/15lbs

L3: DB Snatch 50/35lbs

Extra Accessory

Extra Accessory (Checkmark)

Power Conditioning

EMOM 9 minutes

Min 1: 10 Cal Row @damper 10 + hard

Min 2: 4 Tall box jumps

Min 3: 10 Band resisted jumping squats