CrossFit9 – WOD

Skill

Bench Press

Bench Press (3×5 @ 65%, 3×3 @ 75%, 2×2 @ 85%)

Metcon

Metcon (Time)

For time: (18 minute cap)

60 wall ball (20/14#)

50 toes to bar

40 calorie row

30 power clean

20 burpees

10 bar mup

L1: 45/35; 2:1 CH2B; 3:1 pull-up or ring row.

L2: 135/95

NO L3
4 x 20 band good mornings