CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 2)

Split Press (3 x 4)

Press from Split Stance

Metcon

Metcon (Time)

4 rounds for time:

2 rope climb

15 push-up

400m bike erg or 300m ski (20 reps)

15 back squat

L1: 3 rounds; 75/55

L2: 95/65

L3: 135/95