CrossFit9 – CrossFit WOD

Strength + Gymnastics

Gymnastics + Stability (Weight)

A. Accumulate 25 strict chin ups

Rest 2-3 minutes

B. Accumulate 14 (L+R = 2) Turkish Get-ups

L1: 5-6 x 5 strict band-assisted or toe-assisted chin ups

L2: Get to 25 strict chin-ups in sets of

3’s or 2’s

L3: Strict chin ups – 3 x 5 @ bodyweight, then 3 x 5 @ weighted
TC: 20 minutes

Score: Load

Metcon

Metcon (4 Rounds for time)

4 rounds for time:

50 double unders

12 renegade rows (push-up + L row + R row = 1)

50′ front rack DB walking lunges

L1: 80 single unders; 25/15+

L2: 35/25+

L3: 50/35+; 80 double unders; push-up + L row + push-up + Rrow = 1 rep renegade
TC: 15 minutes

Score: Each round for time