CrossFit9 – WOD

Skill

Bench Press (6 x 3)

5 x 10 Bent Over Row

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Wallball (20/14)
10 ft target for men, 8ft target for women.

Rest 3 Min

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Power Snatch

L1: 45/35

L2: 95/65

L3: 135/95
Rest 3 Minutes

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Max Calorie Row