CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 3)

4 x 10 bent over row

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

4 rounds for time:

500m bike erg or 400m ski

50 air squat

15 deadlift

2/1 bar muscle up

L1: 95/75; 10 pull-up

L2: 205/135

L3: 225/155; 4/2 bar muscle up