WODs

CrossFit9 – WOD

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute cap.

Rest 10 minutes.

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5-7 minutes

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

CrossFit9 – WOD

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

CrossFit9 – WOD

Skill

Back Squat (1×10 @50%; 1×8 @60%; 1x6x @70%; 2×4 @ 80%; 2×1@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

100 farmer carry (20 reps)

12 burpees over box

15 deadlift

L1: 45/35

L2: 205/135; G/Y

L3: 225/155; R/G

CrossFit9 – WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (Time)

4 round for time:

5/3 ring muscle up

10 bench press

400m run

L1: DB bench press; 12 dips

L2: 135/75

L3: 185/125; 8/6 muscle up

CrossFit9 – WOD

Skill

Metcon (Time)

In 20 minutes:

L1: 3 x 30 calorie bike erg

L2: 3 x 30 calorie assault bike

L3: 3 x 40 calorie assault bike

Rest accordingly
Score = slowest time

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

(At 10 minutes, rest 3 minutes)

200m sled pull (3×45/2×45)

30 medball clean

30 push-up

30 bicep curl with bar

400m run backwards

(Run and pull each = 1 rep)