CrossFit9 – CrossFit WOD

Weightlifting

Front Squat (1 rep Max)

TC: 20 minutes

Score: Weight

Scaling Options

6 x 2 @ moderate

Metcon (Time)

For time

50 Box jumps 24/20”

50 Slam Balls

50 Cal Row

50 V-ups

50 Wall balls 20/14 lbs
TC: 18 minutes

Score: Time

L1: 10/8; 40 box jumps; 40 cal row; 40 WBs

L2: 20/14

Extra Accessory

Upper Accessory (Weight)

3 sets

10 DB Bench Press

10 Tall kneeling Banded angel

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