CrossFit9 – CrossFit WOD

Skill

Stamina (AMRAP – Reps)

Every 4:00 for 4 sets:

400-m run or 1000m bike

Then, max sit-ups in remaining time

16 minutes
L1: 200m runs

L3: GHD sit-ups

400m Run (Time)

Max Effort 400m Run
Record fastest time

Metcon

Pull-Up Strength: Eccentrics

Metcon (Checkmark)

3 x 4 with 3-4 sec neagtive

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
L1: 25/15

L2: 35/20