CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute stations:
1. bike erg or ski
2. slam ball
3. air squat
4. plate clean & jerk (45/35)
5. plank
6. rest
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
2-way sled push (45×2)
350m row
15 push-up
30 banded tricep pull down
**QuickHIIT: 15 minute AMRAP
CrossFit9 – CrossFit WOD
Skill
Strict Press (6 x 2)
Metcon
Metcon (AMRAP – Reps)
4 rounds x 5 minute AMRAP:
Complete a buy in of 400m run or 500m row
In the remaining time complete:
15 burpees over bar
15 deadlift
L1: 45/35
L2: 185/125
L3: 205/135
CrossFit9 – CrossFit WOD
Skill
Front Squat (3×5 @ 70%; 3×3 @ 80%; 3×1 @ 90%)
20 minutes to complete
Metcon
Metcon (Time)
For time:
1000m row
30 shoulder to overhead
40 ring dip
L1: 45/35
L2: 105/75
L3: 135/95; 20/15 ring muscle up
22 minute cap
**note on row pacing: 500m pace should be between 1:45 and 2:30 – 6 minute cap for 1000m
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
100 wallball
100 box jump
100 KB swing
50 clean & jerk
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Bench Press (1 rep max)
Metcon
Metcon (Time)
For time: (23min cap)
27* 21*15*9* 3
Thrusters
Burpees
*250m ski
L1: 45/35 or 35/20+ DB
L2: 75/55 or 40/30+ DB
L3: 95/65 or 50/35 DB
Finisher
200m Farmer Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (Time)
Pick your poison ☠️
Complete 3 of 4 work outs in 20 minutes.
1. 20 bar muscle up
L1: 40 pull-up
Metcon (Time)
2. 30 power snatch
L1: 45/35
L2: 115/85
Metcon (Time)
3. 300 double under
L1: 600 singles
Metcon (Time)
4. 50 calorie echo bike
L1: 30 calorie bike
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
4 rounds, 1:00 at each station
1. Slam ball
2. Dips on bench
3. Sit-up
4. Skaters
5. Lunges
(transition within minute)
5 minutes rest
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m sled pull
400m row
400m backward run or 2 minutes on the echo bike
L2: Sled 2×45+
NOTE:
QuickHIIT & L1: 15 minute AMRAP
CrossFit9 – CrossFit WOD
Skill
Death by wallball (AMRAP – Reps)
Starting at 2 reps, increase by 2 every minute for 10 minutes.
Rep scheme: 2-4-6-8-10-12-14-16-18-20
You may rest during the minute as long the ball doesn’t touch the floor.
Metcon
Metcon (Time)
10 rounds for time:
5 clean & jerk
200m run
L1: 45/35+
L2: 115/75+
L3: 155/105+
Finisher
200m Farmer Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
16 minute EMOM:
ODD: 5 HSPU
EVEN: 5 front squat
L1: 45/35+
L2: 135/95 or 70% of your 1RM
L3: 185/125; strict deficit HSPU
Metcon
Metcon (Time)
4 rounds for time: (20 minute time cap)
400m Row
*20 KB swing
10 toes to bar/15 ab rollout/or 20 unbroken GHD
L1: *B/P
L2: *G/Y
L3: *R/G
*If you break the KB swings, run 400m.
Cash out:
200m farmer carry
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
L3: weighted pistol practice
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
200m run (20 reps)
15 hang power clean
30 air squat to a ball
L1: DB clean, 20/10 + lb
L2: 95/65
L3: 135/95