CrossFit9 – CrossFit WOD

Strength

Bench Press (5 sets
10 Bench press @ 62-65%
6-8 Strict pull ups)

Scaling Options

L1 : 10 Push ups or DB Bench; Spotted Pull-ups

L2: 4-6 Strict pull ups

L3: Weighted Pull-Ups

TC: 18 minutes

Score: Weight on Bench press

Metcon

Metcon (Time)

4 rounds for time:

500/400mrow

18 DB step up overs (24/20″)

12 handstand push-up
TC: 20 minutes

Score: Time

Scaling Options

L1: 1×25//15; 20/16″; 8 DB strict Press or Pike push ups on Box

L2: 1×35/25;

L3: 1×50/35; strict HSPU

Extra Accessory

Upper Accessory (Checkmark)

3 sets

20-30 sec Ring Support Hold

10 Skull crushers

Rest 60 seconds

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