CrossFit9 – CrossFit WOD

Strength

Sled Push (Aim to complete 5-7 sets

one way in parking lot is 40 meters)

Heaviest Possible One Way
Build to a heavy one way push

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls

Ring dips
L1: 45/35; toe spot dips

L2: 75/55; jumping dips

L3: 115/75

Accessory Finisher

Pull-Up Strength: Scaled Concentric (Checkmark)

Toe Spot Pull-Ups

4 x 3 @ 3131 tempo

Tempo:

3 sec up

1 sec top hold

3 sec down

1 sec bottom hold