CrossFit9 – CrossFit WOD

Strength

Back Squat (5 x 5)

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

Accessory Finisher

Pull-Up Strength: Horizontal Pulling (Checkmark)

Ring Rows

3 x 6-8

Strive for a faster up & slower down tempo

Choose the most difficult angle that you can achieve at least 6 reps; if you can do more than 8 reps, then go for a harder angle

Deeper angle than last week, or add weight vest