CrossFit9 – CrossFit WOD

Strength

Strength (No Measure)

4 sets for quality

5 Strict pull ups

10 Bench press @ 65-70%

Rest 2 minutes between sets
Scaling Options

L1: Toe spot pull-ups

L2: Strict Pull-Ups

L3: Weighted Strict Pull-ups

TC: 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Squat Snatch

10 Toes to Bar
L1: 45/35; tuck-ups or v-ups

L2: 95/65

L3: 135/95

Score: Rounds & Reps

Murph Finisher

Murph Finisher (No Measure)

800m Run

50 Air Squats

Extra Accessory

Core (Checkmark)

3 sets

10 Hollow up

30 sec Hollow body rocks

30 sec Hollow body hold

Rest 30-60 seconds

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