CrossFit9 – CrossFit WOD

Strength

Front Squat (2 x 3 @70%
2 x 3 @75%
2 x 3 @80%
3 @70% (Focus on speed))

Time Cap: 18 min

Scaling Options

Beginner

7 x 3 @ light + Pause 2 Sec in Bottom

Metcon

Metcon (Time)

5 rounds for time:

12 Chest-to-Bar Pull-ups

50′ Mixed* Grip Lunges

*1 DB OH + 1 DB FR

USE DBs OR KBs
TC: 16 minutes

Score: Time

L1: Jumping Pull ups or chin over bar pull-ups; Front rack lunges 25/15lbs

L2 : 2 x 35/25 lbs

L3 : 2 x 50/35 lbs

Extra Accessory

Upper Accessory (Checkmark)

2 x 10 Band T

2 x 10 Band W

2 x 10 Band M

Hold for 5 seconds every 5 reps for every exercise
T-W-M refer to the arms position when looking from the front or back

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