CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

10 deadlifts

10 hang muscle cleans

10 shoulder presses

10 air squats

10 ring kip swings

Thruster (Pre-workout:
EMOM 8:
1 thruster
– Build in load.
– From the floor.)

240929 (Time)

– RX –

5 rounds for time:

5 muscle-ups

5 thrusters (105/155 lb)

– INTERMEDIATE –

5 rounds for time:

3 jumping muscle-ups

5 thrusters (65/95 lb)

– BEGINNER –

5 rounds for time:

3 muscle-up transitions

5 thrusters (35/45 lb)

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

5 rounds for time:

5 wall walks

10 double-dumbbell thrusters (35/50 lb)

– MASTERS 55+ – (Time)

5 rounds for time:

5 chest-to-bar pull-ups

5 thrusters (75/105 lb)