CrossFit9 – WOD
Skill
Bench Press (2×3 @ 70%. 2×2@ 80%, 1×1@ 90%, 1×1 @ 1RM attempt)
Ring Rows (4 sets for max reps)
L1: Incline, feet on floor
L2: Feet up on boxes
L3: plate on torso, or weighted vest
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
20 Plate OH Sit-ups (L1: 15/10, L2: 35/25, L3: 45/35)
20 Russian Twists (L1: 15/10, L2: 35/25, L3: 45/35)
20 Hollow Rocks
1 Minute Plank (any style)*
*L3: Unbroken, with 10 burpee penalty per break
Finisher
4R:
200 M Sprint
Rest 1 minute