WODs

CrossFit9 – WOD

Metcon

Metcon (Time)

For time:

*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*

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.

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

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