CrossFit9 – CrossFit WOD

Heavy Sled & Pull-ups

Weighted Pull-ups (7 x 3)

Rest as needed between pull-ups and sled

Metcon (Weight)

7 sets:

40m backwards sled drag
40m =one way in parking lot

Metcon

Metcon (AMRAP – Rounds and Reps)

5 x 3 minute AMRAP

100m farmers carry

30 sit-ups

Max calorie ski/echo in the remaining time

No rest between AMRAPS
L1: B/P

L2: G/Y

L3: R/G

Push-ups – Accessory

Push-ups – Variations (Checkmark)

Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure

1) Diamond (close grip)

2) Staggered hands