CrossFit9 – CrossFit WOD

Strength

Weighted Pull-ups (1 Rep Max

)

Scaling Options

Beginner

6 x 3 Negatives and/or partner spotting

Intermediate

8 x 1-2 strict pull ups, assisted as needed”

Superset (No Measure)

Superset

B1) DB Reverse Fly

4 x 12-15

B2) DB Pullover

4 x 6-10
Either put max effort into Weighted Pull-ups, OR use a pull-up scaling + this super set for additional strength

Metcon

Metcon (Time)

21*18*15*12*9*6*3

Wall balls 20/14 lbs

*4 Wall walks
Scaling

18-15-12-9-6-3

Wall balls

4 Inchworm push ups, or 4 half wall walks