CrossFit9 – WOD

Skill

Bench Press (5 x 3)

Bent Over Row (4 x 10)

45/35

75/55

95/65

Metcon

Metcon (Time)

4 rounds for time:

5 power snatch

25 wallball

50 DU

L1: 45/35; 100 penguin jump or 400m run

L2: 135/95

L3: 135/95 squat snatch; 100 DU