CrossFit9 – CrossFit WOD

Strength

Strength (Weight)

4 sets for load

1-way sled push (max effort HEAVY)

200m farmers carry (try to stay unbroken)

Rest 2-3 min between sets
score = add total weight moved for each set

Metcon

Metcon (Time)

For time:

18-15-12-9

Sumo Deadlift High Pull

Echo Bike

Toes to Bar
L1: 45/35

L2: 95/65

L3: 115/85

Toes to Bar Strength

Incline Bench Toes to Bar (Checkmark)

For Quality:

Scaled Toes to Bar

3 x 5+ with faster up, slower down tempo

3 rounds per leg

Front Scale x 10 sec

Back Scale x 10 sec