CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (6-6-6-6-6+
– Max reps on the last set.)

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

2, 4, 6, 8, 10, …

hang power cleans

handstand push-ups

Rest 3 minutes

9 minute AMRAP

2, 4, 6, 8, 10, …

bar muscle-ups

wallball shots
L1: 45/35; push press (heavy); ring rows or other variation

L2: 115/75; pike push-up; pull-ups

L3: 155/105; hspu; bmu

Metcon

Accessory Finisher

Pull-Up Strength: High Volume + Low Intensity (Checkmark)

3 rounds:

20 hollow + banded lat compressions

20 banded face pulls

20 banded bicep curls