CrossFit9 – WOD

Skill

Bench Press (7 x 2)

Bent Over Row 5 x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200 M Row

20 Sit-up with ball

20 Burpees to 6″ target

L1: Sit-up

L2: Sit-up with ball (20#/14#)

L3: GHD Sit up with Ball (10#/6#)