WODs

CrossFit9 – WOD

Metcon

Metcon (Time)

6 rounds for time:

200m ski

45 air squat

30 KB swing

15 burpees

L1: Y/B

L2: G/Y

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

Death by wallball (20/14#)

Start at 2, every minute on the minute, increase by 2 reps until 15 minutes or until unable to complete designated reps in one minute.

Metcon

Metcon (Time)

4 rounds for time:

200m farmer carry

3 rope climb

20 front rack bar Lunges

L1: 45/35 or Body weight

L2: 95/65 G/Y

L3: 115/85 R/G; 5 rope climb.

CrossFit9 – WOD

Skill

Back Squat (2×10 @ 50%, 2×8 @ 60%, 2×6 @ 70%)

Metcon

Metcon (AMRAP – Reps)

14 minute AMRAP: (for reps)

30 double under

3 clean & jerk

3 T2B

30 double under

6 clean & jerk

6 T2B

30 double under

9 clean & jerk

9 T2B

30 double under

Continue rep scheme through 14 minutes

Double unders are a buy in for every around, do not count toward score.

L1: 45/35; single unders or penguin jumps

L2: 105/75+

L3: 115/85+

CrossFit9 – WOD

Metcon

Metcon (Time)

2 rounds for time:

400m bike erg

50 wall ball

40 sit-up

30 SDLHP

20 burpees

10 hammer hit

L1: KB

L2: 75/55

L3: 3 rounds; 95/65

CrossFit9 – WOD

Skill

Overhead Squat (1 rep max)

Metcon

Metcon (Time)

3 rounds for time:

12 power snatch

15 box jump

400m run

L1: 45/35 or DB

L2: 95/65

L3: 115/85

20 minute time cap