CrossFit9 – CrossFit WOD

Metcon (No Measure)

Complete as many rounds and reps as possible in 9 minutes of: 3 bar muscle-ups

6 box jump-overs

♀ 24-inch box

♂ 30-inch box

Intermediate option:

Complete as many rounds and reps as possible in 9 minutes of:

3 chest-to-bar pull-ups

6 box jump-overs

♀ 24-inch box

♂ 30-inch box

Beginner option:

Complete as many rounds and reps as possible in 9 minutes of:

3 ring rows

3 foot-assisted ring dips

6 box step -overs

♀ 12 -inch box

♂ 20 -inch box
Scaling:

Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. That being said, we may see scores from advanced athletes in the high teens because they are able to complete a round every 30 seconds. Push the pace from the start and don’t try to “game” this one.