CrossFit9 – CrossFit WOD

Weightlifting

Back Squat (EMOM 12: 2 reps @ 60-70%
)

Total time cap w/ ramp-up: 20 min

Score: Load

Metcon

Metcon (Time)

10*9*8*7*6*5*4*3*2*1

Ring Dips

x2 Air squats

*50′ D-ball or Sandbag carry

RX+ @ Weighted ring dips
TC: 18 minutes

Score: Time

L1: Feet supported ring dips; jumping ring dip w/ slow descent

L3: Weighted ring dips

Extra Accessory

Posterior Chain (Checkmark)

Reverse hyper extension on GHD or Bench or Box

3 x 20 reps