171228

CrossFit9 – WOD

Skill

Bench Press (6 x 3)

Bent Over Row

4 x 10

Metcon

Metcon (AMRAP – Reps)

18 Minute AMRAP:

60 Calorie Row

50 Pull-up

40 Box Jump

30 Power Clean

20/12 Ring MU

L1: 45/35, 2:1 dips

L2: 115/85, 10/5 M-up

L3: 135/95, 20/10 m-up