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