CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

10 minute EMOM

3 bar muscle-ups

10 push-ups
Complete both in the same minute

L1: 3 pull-ups

Metcon

Metcon (AMRAP – Reps)

5 x 2:30 rounds for reps:

500/450 meter row

Max-reps deadlifts

– Rest 1:00 between rounds.
L1: KB deadlifts

L2: 185/115

L3: 225/155

Push-ups – Accessory

Push ups – eccentrics (No Measure)

3 x 5 x 5 sec negative

Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep