CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 round:

20 jumping jacks

10 scap pull-ups

10 box step-ups

10 PVC pass-throughs

20 jumping jacks

10 scap pull-ups

10 box step-ups

10 PVC around the worlds

20 jumping jacks

10 scap pull-ups

10 box jumps

10 PVC behind-the-neck snatch grip presses

240818 (Time)

– RX –

For time:

50 box jump-overs (20/24 in)

40 hang power snatches (55/75 lb)

30 chest-to-bar pull-ups

– Step down from the box.

– INTERMEDIATE –

For time:

50 box jump-overs (20/24 in)

30 hang power snatches (55/75 lb)

30 pull-ups

– Step down from the box.

– BEGINNER –

For time:

40 box step-overs (12/20 in)

30 hang power snatches (35/45 lb)

20 ring rows

– Step down from the box.

Stretching (No Measure)

1 set:

1:00 scorpion stretch/side

1:00 banded overhead external rotation stretch/side

– AT-HOME – (Time)

For time:

50 object jump-overs (20/24 in)

40 alternating dumbbell hang power snatches (35/50 lb)

30 burpees to a target (12 in)