CrossFit9 – CrossFit WOD
Weightlifting
Shoulder Press (1 rep Max)
TC: 16 minutes
Score: Weight
Scaling Options
8 x 1 @ moderate
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
TC: 10 minutes
Score: Time
Scaling Options
Beginner
9-7-5
Ring rows
Push ups
Hang squat snatch @ 45/35lbs
Intermediate
Jumping Ring muscle ups
Squat Snatch @ 95/65lbs
Extra Accessory
Core (Time)
30-20-10
V-ups
Sky touches, Feet raised
1/2 turkish get up