CrossFit9 – WOD

Skill

Bench Press (5 x 4)

Metcon

Metcon (AMRAP – Reps)

Tabata (8 rounds: 20 seconds on, 10 seconds off – 4 total minutes per movement)

1. calorie row

rest 2 minutes

2. bar muscle up (ring row/pull-up)

rest 2 minutes

3. deadlift

rest 2 minutes

4. deficit plate push-up (45# plates/24# plates)

L1: 95/65+

L2: 205/135

L3: 225/155
Stay on single movement for full 4 minutes, then switch.