CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (4 x 10
Build to heavy set of 10, pause 3 seconds at top of teach rep)
Metcon
Metcon (4 Rounds for time)
4 rounds, each for time
9-6-3
Thrusters
Box jumps over (24/20in)
Rest 1:1 b/w rounds
Score: Time of Each round
L1: 45/35 (20/16in box)
L2: 105/75
L3: 115/85 (30/24in box)
Extra Accessory
Conditioning (5 Rounds for calories)
Cal machine of your choice
5 rounds
1 min max Cal (with damper at 10 if applicable)
1 min rest