CrossFit9 – CrossFit WOD

Strength

Push Press (5 sets:
8 Push press @ RPE 7
12 DB Pullovers

1 min rest between sets)

TC: 15 minutes

Score: Push Press Load

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

400m run or 1000m bike erg

7 Strict Chin-ups

21 Russian KB Swing (R/G)
Score: Rounds & Reps

Scaling Options

L1: 200m run/ 500m bike

4 Banded chin ups

14 Russian KB swing Y/B

L2: R/G

No L3

Extra Accessory

Core Isometric (Checkmark)

3 x 12 ring in and outs

slow and controlled

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