CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (1 rep max)

TC: 20 minutes

Score: Weight

Scaling Options

Beginner:

6 x 2 @ moderate

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
TC: 10 minutes

Score: time

Scaling Options

4 min row cap – max meter

30 Thrusters @ 45/35 lbs

20 Jumping pull ups or 15 pull-ups

Extra Accessory

Core (Checkmark)

Dragon flags

5 x 5

()