CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

3 sets:

:30 up-downs to a target (6 in)

:10 rest

:30 mountain climbers

:10 rest

241011 (7 Rounds for weight)

– RX –

Every 3:00 x 7 sets:

2 power cleans

2 thrusters

– Increase loading across as many sets as possible.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

Stretching (No Measure)

1 set:

200-m recovery walk

:30 foam roll quads/side

– AT-HOME – (7 Rounds for time)

Every 3:00 x 7 sets:

3-10 DB power cleans (35/50 lb)

3-10 DB thrusters

– Complete all reps without putting the DBs down.

– Use two DBs.

– MASTERS 55+ – (7 Rounds for weight)

Every 3:00 x 7 sets:

2 power cleans

2 thrusters

– Increase loading across as many sets as possible.