*1000m row
50 pull-up
30 deadlift
50 burpee
30 deadlift
50 pull-up
*800 run
L1: ring row/pull-up; 45/35
L2: 205/135
L3: 225/155
You may start at the run or the row.
CrossFit9 – WOD
Skill
Front Squat (6 x 3)
Metcon
Metcon (Time)
*15*12*9*6*3*
Shoulder to overhead
*200m run
L1: 45/35
L2: 105/75
L3: 135/95
*Start and end with 200m run*
Shoulder to overhead
*200m run
L1: 45/35
L2: 105/75
L3: 135/95
*Start and end with 200m run*
CrossFit9 – WOD
Metcon
Horton (Time)
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here
Ladies C&J weight: 115#
Scaling options:
For bar muscle up: 9 jumping bar muscle up or 18 pull-up/ring row
For buddy carry: sub sand bag carry
Scale clean & jerk weight as appropriate.
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
CrossFit9 – WOD
Skill
Split Press (6 x 4)
Press from Split Stance
Metcon
Metcon (Time)
For time:
21*18*15*12*9
Deadlift
HSPU
30 DU
L1: 45/35+; DB push press
L2: 205/135
L3: 225/155
21*18*15*12*9
Deadlift
HSPU
30 DU
L1: 45/35+; DB push press
L2: 205/135
L3: 225/155
CrossFit9 – WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
5 rounds for time:
6 hang squat snatch
12 pull-up
15 wallball
L1: 45/35, power snatch or DB snatch (6/6)
L2: 95/65
L3: 135/95
6 hang squat snatch
12 pull-up
15 wallball
L1: 45/35, power snatch or DB snatch (6/6)
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Metcon (Time)
10 minute AMRAP:
10 D-ball squat
12 box jump over
200m bike-erg (90/80 RPMs)
Rest 5 minutes
Metcon (Time)
7 rounds for time:
200m run (20 reps)
2 rope climb
12 burpee to plate
For bar muscle up: 9 jumping bar muscle up or 18 pull-up/ring row
For buddy carry: sub sand bag carry
Scale clean & jerk weight as appropriate.