CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 5)
DB Option:
Single Arm DB Strict Press
4 x 10-15 per side
Metcon
CrossFit Workout 1 (Time)
“Fast & Heavy”
For time:
21 Dumbell Thrusters
400m run
18 Dumbell Thrusters
400m run
15 Dumbell Thrusters
400m run
This is the first CrossFit workout posted to crossfit.com
L1: 20/15
L2: 50/35
L3: 70/50
Push-ups – Percentage
Push-ups (1 set of max reps)
Push-ups – Percentage (Checkmark)
4 sets:
70% – 60% – 50% – 40%
percentage based on your max set