CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (E4MOM x 4:
3 Sumo Deadlifts @ 80% or RPE 8
5 Dual Russian KBS
7 Broad Jumps)

Scaling Options

L1: RPE 7; One KB; 5 broad jumps

L2: Y/B KBs

L3: G/Y KBs

TC: 16 minutes

Score: Weight on Sumo deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

21 toes to bar

9 squat clean

15 pull-ups

6 squat clean

9 chest to bar

3 squat clean
Scaling Options

L1: partial TTB; 65/45; jumping pull-up/C2B

L2: 135/95

L3: 155/105

Extra Accessory

Core (Checkmark)

3 sets

20 Sec L sit hold

30 Alternating V-ups

30 Sky touches

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