CrossFit9 – CrossFit WOD

Strength

Bench Press (10-8-8-6-6
)

Accessory : 10 barbell good mornings between sets

Metcon

Metcon (Time)

30-20-10 reps for time:

Deadlifts

Single-leg squats (total reps)

Cal echo bike or ski
L1: 95/65; reverse lunge; ring row

L2: 185-→205-→225; box pistols

L3: 225-→255-→275

Pull-Up Strength: Scaled Concentric

Toe Spot Pull-Ups (Checkmark)

Toe Spot Pull-Ups

3 x 3 @ 3131 tempo

Tempo:

3 sec up

1 sec top hold

3 sec down

1 sec bottom hold
Increase the difficulty by doing chest to bar

Finisher (Checkmark)

3 sets:

:30 plank hold

10-15 V-ups