CrossFit9 – CrossFit WOD

Gymnastics Strength

Weighted Pull-ups (5 x 5 )

Perform 20 hollow rocks between each set

Scaling: 5 x 5 Strict Pull-Up Variation for Strength

Metcon (Time)

6 Rounds @ 70-80%

100′ Farmer’s Carry 2x 32/24kg

1 Hang Power Cleans

1 Low hang Power clean

1 Power clean
TC: 25 minutes

Score: Weight

Metcon

Extra Accessory

Core (Checkmark)

2 sets

12 Weighted Deadbugs

12 Plank Bird dog