CrossFit9 – CrossFit WOD

Strength

Turkish Get Up (10 x 1 per side)

build to a heavy 1 rep on each arm

Metcon

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Scaling:

L1: 30 reps of each

L2: 40 reps of each