CrossFit9 – CrossFit WOD
Strength
Back Squat (Work up to a 2 Rep Max)
L1: 6 x 2 @ Tempo
3 down, 1 sec pause at bottom, fast up, 1 sec pause at top
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling Options
L1:
5 Ring rows
7 Incline push ups
10 Air squats
L1+: intermediate
3 pull ups/Jumping pull ups
7 Push ups
15 Air squats
Extra Accessory
Murph Finisher (Time)
1 Mile Run
Upper Accessory (Checkmark)
Tall kneeling W hold
5 x 30 seconds
Rest as needed