CrossFit9 – CrossFit WOD

Weightlifting

Bench Press (1 rep max)

TC: 16 minutes

Score: Weight

Scaling Options

Beginner:

8 x 1 @ moderate

Metcon

Metcon (Time)

5 RFT

20 KB Swings

400m Run
TC: 18 minutes

Score: time

L1: B/P +

L2: G/Y +

L3: R/G +

Extra Accessory

Upper Accessory (Weight)

3 sets

8 Double DB Pullover

30-45 sec Hollow body hold

15 Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction

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