Nine - 9/12/25

Nine

Programmed By Coach Megan

Strength:

Every 2:00 Complete:

5 Bench Press (2 Sec Hold at Bottom)

8 Strict Pull Ups (Weighted if possible)

Superset Strength:

Every 2:00 x 5 Complete:

12 Seated Shoulder Press

12 DB Bent Over Rows

5 RFT: 15 min TC

9 Thrusters

9 Pull Ups

9 DB Snatches

After 5 rounds: Max Cal Row

Score = Time + Cals

Rx: 42.5/30 & 22.5/15

Masters: 30/22.5 & 17.5/10