CrossFit9 – CrossFit WOD

Gymnastics

Gymnastics (Time)

For time

30 Ring Muscle-ups

Alternative Option for

Strength Development:

5 x 5 Strict Pull-ups, or 3-5 sec Negatives

Rest 2-3 minutes between sets
TC: 6 minutes

Score: Time

L1: For Time:

30 Ring Rows + 30 Push-ups

L2: 20 Jumping RMU

Metcon

Metcon (Time)

5 Rounds for Time:

200m Run

12 Front Rack Lunge (6/6)
TC: 15 minutes

Score: Time

L1: 45/35

L2: 95/65

L3: 135/95

Extra Accessory

Upper Accessory (Checkmark)

3 sets

12 Pendlay Rows

12 DB pullovers

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