WODs

CrossFit9 – WOD

Skill

Front Squat (2×3 @ 80%, 2×3 @ 85%, 2×2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

3 rounds:

4 minute AMRAP:

4 ring muscle up

8 deadlift

12 burpees over bar

Rest 3 min

(24 reps each round)

Pick up where you left off.

L1: 95/65; 8 dips or 4 jumping muscle up

L2: 205/135

L3: 255/165

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 minute AMRAP:

400m run (or 500m row)

50 DB lunges

40 box jump

30 HSPU

20 calorie bike

10 bar muscle up

L1: scale appropriately, 3:1 pull-ups, push press or strict press

L2: 50/35+

CrossFit9 – WOD

Skill

Deadlift (1 rep max)

25 minutes to find 1 rep max

Metcon

Metcon (Time)

For time:

30 -20-10

Overhead squat

L1: 30 (45/35), 20 (65/55), 10 (75/65)

L2: 30 (75/55), 20 (95/65), 10 (135/95)

L3: 30 (95/65), 20 (135/95), 10 (185/125)

From the rack

(8 min cap)

rest 5 minutes

Metcon (AMRAP – Reps)

10 minute AMRAP:

Max meter row

CrossFit9 – WOD

Skill

Strict Press (6 x 3)

Metcon

Metcon (Time)

For time:

400m run

21 back squat

9 muscle up

400m run

15 back squat

7 muscle up

400m run

9 back squat

5 muscle up

400m run

30 minute cap

L1: 45/35, 21-15-9 dips

L2: 135/95

L3: 185/125, 12-9-6 muscle up

CrossFit9 – WOD

Metcon

Metcon (Time)

100 walking lunges *

90 KB SDLHP

80 sit-up

70 KB goblet squat

60 push-up

50 one arm KB box step (suitcase style)(25/side)

40 burpees

30 hammer hit

200 sled pull

800m run

L1: B/P or bodyweight

L2: Y/B

L3: G/Y* one arm overhead walking lunges (50/side)

40 min cap