CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
5 Rounds:
10-7-5-3-1
Bench Press
Deadlifts
400m run
Rest 3-5 minutes between
(40 minute cap)
L1: 200m run
Bench and deadlift as heavy as possible for each set, then run as fast as possible. Partner up and share barbells for each lift
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring