CrossFit9 – CrossFit WOD

Strength

Single leg (Weight)

Bulgarian Split Squats

5 x 8/leg @ moderate load

No rest between legs,

2 minutes rest between sets
L1: 5 x 3-5/leg

Note: start on weaker leg, then move to stronger. Last two reps of each set should be difficult. Hold DBs in farmer carry style

Metcon

Metcon (Time)

For time:

1000/800m row (or 2000/1600m bike erg)

25 hang cleans

1000/800m row

25 front squats

1000/800m row

25 thrusters
TC: 22 mins

Score: time

Scaling Options

L1: 750/600m row; 45/35

L2: 75/55

L3: 95/65

Extra Accessory

Accessory (Checkmark)

3 sets

20 light band pull throughs

20 light band band leg extensions

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