CrossFit9 – WOD
Skill
Bench Press (7 x 3)
Ring Dips (4 x 5)
L1: Box Dips 5 x 10
L2: Ring Dips 4 x 5
L3: Weighted Ring Dips 4 x 5
Metcon
Metcon (Time)
21-18-15-12-9-6
Deadlift
Burpees Over Bar
L1: 95/65
L2: 205/135
L3: 225/165
Finisher
Metcon (No Measure)
Plank Circuit:
4 Rounds
30 sec prone
30 sec side
30 sec side
30 sec supine