CrossFit9 – CrossFit WOD

Weightlifting

Metcon (Checkmark)

12 Minute EMOM

5 Deadlifts

5 Hang Cleans

5 Shoulder to Overhead
Goal is to get some light-ish barbell work after Murph. Focus on quality of movement over speed and intensity

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

20 D-Ball Over Shoulder (10/10)

15/12 Cal Ski

20 Weighted Sit-Ups

15/12 Cal Bike Erg (damper 5+)

20 D-Ball March (10/10)
Goal is to do soft joint mid intensity movements after Murph. Steady cardio 70-80% effort level.

If you have MyZone you should be in the yellow almost the entire workout. Never really exceed to red.

L1: 40/30 +

L2: 50/40 +

L3: 70/60 +

Extra Accessory

Core (Checkmark)

3 sets

50/50’ side Suitcase Carry

15Hollow body rocks