CrossFit9 – CrossFit WOD

Skill / Conditioning

Metcon (Checkmark)

10 minute EMOM

Odd: 50 double unders

Even: Push-ups
L1: single unders full minute; 5-10 push-ups

L2: 10-15 push-ups

L3: 20 push-ups

Metcon

Metcon (Time)

For Time:

15 Push Jerks

21 Sit-ups

21 KB swings

12 Push Jerks

18 Sit-ups

18 KB Swings

9 Push Jerks

15 Sit-ups

15 KB Swings
L1: 45/35; B/P

L2: 95/65; G/Y

L3: 135/95; R/G

Toes to Bar Strength

High Volume + Low Intensity (Checkmark)

3 Rounds:

5 left leg v-ups

5 right leg v-ups

5 v-ups (both legs)

Goal to go unbroken on all reps and all rounds straight through without breaking