CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet
CrossFit9 – CrossFit WOD
Skill
Metcon (Checkmark)
16 minute EMOM
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
Heavy sets of 5 front squats – increase load if possible as you go
Metcon
Acid Bath (Time)
For Time
500 meter Ski Erg
500 meter Row
1,000 meter Bike Erg
Time Cap: 6/7 minutes
Cooldown (No Measure)
Foam roll quads
Push-ups – Accessory
Push-ups – percentage (Checkmark)
3 x 50% of your max set
if max set is 10 reps, do 3 sets of 5 reps with rest periods in between
Test max set if you don’t know yet