CrossFit9 – CrossFit WOD

Strength

Bench Press (6-6-6-6-6+)

max reps on the least set

Single arm db row between sets

5 x 6 heavy per arm

Metcon (Time)

For time:

120 double-unders

30 kb swings

30 sit-ups

6 wall walks

100 double-unders

25 kb swings

25 sit-ups

5 wall walks

80 double-unders

20 kb swings

20 sit-ups

4 wall walks

60 double-unders

15 kb swings

15 sit-ups

3 wall walks

40 double-unders

10 kb swings

10 sit-ups

2 wall walks
Can be seen as 5 descending rounds:

120-100-80-60-40

double unders

30-25-20-15-10

kb swings & sit-ups

6-5-4-3-2

wall walks

L1: singles; inchworm + push-ups, or reduced reps of wall walks

L3: ghd sit-ups

Metcon

Accessory Finisher

Dead Hang (Time)

Perform 3 sets of about 50% of your max hold time

Chin Over Bar Hold (Time)

Establish a max chin over bar hold
Perform 3 sets of about 50% of your max hold time