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CrossFit9 – WOD

Skill

Bench Press (1 x 10 @ 50%, 1×8 @ 60%, 2 x 6 @ 70%, 2 x 2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

Tabata (20 sec on, 10 sec off for 8 rounds – 4 minutes per movement)

1. Deadlift

Rest 1 Minute

2. Calorie Row

Rest 1 Minute

3. Handstand Push-up

Rest 1 Minute

4. Air squat

Score = reps

L1: 135/95

L2: 205/135

L3: 225/155