WODs

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

5 Tire Flips

15 Single Arm DB OH Lunge L

15 Single Arm DB OH Lunge R

30 Medball Clean

30 Push-up

30 Sec L-hold

L1: 5/10

L2: 25/35 B/Y

L3: 35/50 Y/G

CrossFit9 – WOD

Skill

Sumo Deadlift (6 x 2)

4 x 10 bar good morning between sets

Metcon

Metcon (Time)

5 Rounds For Time:

15 Push Press

15 Box Jump

15 Calorie Ski

Rest 1 Minute

L1: 45/35

L2: 115/75

L3: 135/95

CrossFit9 – WOD

Skill

Front Squat (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 Power clean

9 Pull-ups

L1: 45/35

L2: 115/75

L3: 135/95
Rest 3 Minutes

Metcon (AMRAP – Reps)

5 Minute Max Calorie Row
Score is calories

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2:

200 M Sled Pull (3×45/2×45)

50 Sumo Deadlift High Pull

50 Sit-up

50 Front Squat

50 Box Jump

50 Shoulder to Overhead

50 Push up

800 M Run with ball (both partners)

L1: 45/35

L2: 75/55

L3: 95/65 – 80 reps per bar movement

CrossFit9 – WOD

Skill

Bench Press (6 x 3)

4 x 10 (5/5) Bottom’s Up KB Press

Metcon

Metcon (Time)

4 Rounds For Time:

5/3 Muscle Up (or 15 dips)

10 Deadlift

20 Calorie Bike

L1: 95/65

L2: 225/155

L3: 245/165

CrossFit9 – WOD

Skill

1000m Row (Time)

Max Effort 1000m Row
4 Rounds

1000 M Row

3-5 min rest between

Score = slowest

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Power Clean

3 HSPU

6 Power Clean

6 HSPU

9 Power Clean

9 HSPU

12 Power Clean

12 HSPU

So on, til reach 12 minutes

L1: 45/35

L2: 115/75

L3: 135/95

CrossFit9 – WOD

Metcon

Metcon (Time)

3 Rounds For Time:

50 Air Squat

40 Sit-up

30 Bicep curl

20 Slam ball

10 Calorie Bike

L1: 2 Rounds

L3: 4 Rounds

CrossFit9 – WOD

Skill

Power Clean (1 Rep Max)

Metcon

Metcon (Time)

5 Rounds:

200 M Run

14 Front Rack Lunges (7/7)

14 Toes to Bar

L1: 45/35

L2: 95/65

L3: 135/95