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CrossFit9 – CrossFit WOD

Strength

Sled Push (Between pushes: 4 x 6-8 Strict pull-ups with 3 second descent.

L1: 2-4 jumping pull-up with slow second negative.

20 minutes to find 1-way heavy sled push + pull-ups)

Heaviest Possible One Way

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
TC: 10 minutes

L1:135/95; hand release push-ups

L2: Diane Rx

Heavy Diane (Time)

“Heavy Diane”
Deadlifts 275/185lbs
Deficit HSPU @ 6/4″
L3: Heavy Diane

Finisher

Metcon (No Measure)

2 rounds:

100ft seal walk

35 slam balls