CrossFit9 – CrossFit WOD
Weightlifting
Front Squat (5 x 4)
Metcon
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Choose to do Helena or Helen. Scale each as needed
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC: 12 min
Score: Time
Scaling Options
Beginner
Run 200m
21 Russian KBS B/Y
12 Jumping Pull ups
Intermediate
3 rounds for time
Run 400m
21 KBS Y/B
8 Pull ups
Extra Accessory
Power (Checkmark)
Every 30 sec x 10
3 Slam balls 30/20lbs