CrossFit9 – WOD
Metcon
Metcon (AMRAP – Reps)
AMRAP 21:
400 run
20 burpee box jump over
30 medball clean
40 hang DB snatch (20/20)
L1: 20/10 +
L2: 35/20+
L3: KB snatch – Y/B
Score = reps.
400m run = 40 reps
CrossFit9 – WOD
Skill
Push Press (7 x 3)
4 x 10 bent over row between sets
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
75 wallball
50 toes to bar
25 power clean
L1: 45/35
L2: 95/65
L3: 135/95
For reps – 150 reps in each round.
CrossFit9 – WOD
Skill
Front Squat (1×10, 1×8, 1×6, 2×4, 2×2)
Metcon
Metcon (Time)
4 rounds for time:
200m run
10 power snatch*
20 sit-up
L1: *45/35
L2: *95/65+
L3: *115/85
*unbroken; 5 burpees over bar penalty every break at the time of break.
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 or 3:
20 minute AMRAP:
100m run
20 pistol (10/10)
10 hang power clean
L1: 45/35
L2: 135/95
L3: 165/125
Relay style – one partner does a full round, then tags off to next partner.
CrossFit9 – WOD
Skill
Split Jerk (1 rep max)
Metcon
Metcon (Time)
For time:
400m run
30 deadlift
400m run
30 front squat
400m run
30 thruster
400m run
L1
DL: 135/95
Fr Sq: 95/65
Thruster: 45/35
L2
DL: 205/135
Fr Sq: 115/85
Thruster: 75/55
L3
DL: 225/155
Fr Sq: 135/95
Thruster: 95/65
CrossFit9 – WOD
Skill
Back Squat (7 x 3)
Metcon
Metcon (Time)
4 rounds for time:
10 power clean
20 wallball (20/14#)
30 double under
L1: 45/35
L2: 105/75
L3: 155/105
Finisher
Warm-up (No Measure)
4 rounds:
10 bicep curls
25 sit ups
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
15/12 cal bike
20 box jump
30 single arm DB hang clean & jerk (15/side)
400m run
CrossFit9 – WOD
Skill
Strict Press (6 x 4)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
25/20 calorie row
25 KB swing
25 sit-up
50 double under
L1: Y/B
L2: G/Y
no L3
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2:
13 minute AMRAP:
100 box jump
80 wallball
60 KB swing
40 burpee
20 calorie bike
rest 5 minutes, then REPEAT.
Score will be the lesser reps of the 2 AMRAPs.
300 reps per round.
CrossFit9 – WOD
Skill
Deadlift (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
30 medball clean (20/14#)
20 push-up
3 rope climb