CrossFit9 – CrossFit WOD

Endurance Push

Max Calorie Bike (Calories)

Max cal
10 minutes – Max Cal Bike

Strength

Strict Strength (Weight)

21-15-9

Strict Pull-ups

Strict Press (from floor)

Stamina Push

Metcon (Checkmark)

For UNBROKEN sets, regardless of weight:

50 wallballs

50 sit-ups

50 hip extensions

50 sit-ups

High Volume + Low Intensity

Toes to Bar – Conditioning (Checkmark)

3 Rounds:

5 left leg v-ups

5 right leg v-ups

5 v-ups (both legs)

10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking