CrossFit9 – WOD

Skill

Bench Press (6 x 2)

Bent over row 4 x 10 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

14 DB walking lunge (2 DB, shoulder or front rack)

10 burpees

14 DB walking lunge

10 pull-up

L1: body weight

L2: 35/25+-

L3: 50/35-+; CH2B