CrossFit9 – WOD

Skill

Metcon (Weight)

10 minute EMOM:

ODD: 3 rope climb

EVEN: 5 bench press

L1: DB

L2: 135/75

L3: 165/95

Metcon

Metcon (AMRAP – Reps)

3 rounds (for reps )

In two minutes:

Complete 250 row

finish with max OHSQ

Weight increases each round

2 minutes rest between

L1: 200’m row; 45/35

L2: 75/55-95/65-105/75

L3: 95/65-115/85-135/95