CrossFit9 – CrossFit WOD

One section at a time

Rest as needed between efforts in order to maximize each.

Scientifically, a Minimum of 3-5 minutes recommended for max effort ability

Bench Press (5-4-3-2-1)

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

Box Jumps (50 reps as fast as possible)

2 minute Cap

1000m Row (Time)

Max Effort 1000m Row

Lats and Straight Arm Strength

Ball Ups – Eccentrics (Checkmark)

1 set:

Banded lat pull downs x 20-50 reps (feel the burn!)

Then,

5 x 5 x 5 sec negative Ball Ups

Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo