CrossFit9 – CrossFit WOD

Skill

Metcon (Checkmark)

16 minute EMOM

Min. 1 | 10 chest-to-bar pull-ups

Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go

Metcon

Acid Bath (Time)

For Time

500 meter Ski Erg

500 meter Row

1,000 meter Bike Erg

Time Cap: 6/7 minutes

Cooldown (No Measure)

Foam roll quads

Push-ups – Accessory

Push-ups – percentage (Checkmark)

3 x 50% of your max set

if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet