CrossFit9 – CrossFit WOD

Skill

Bench Press (3 x 4, 3 x 3)

3 x 10 banded face pull

Metcon

Metcon (Time)

2 rounds for time: (22 minute cap)

800m run

15 back squat

5/3 bar muscle ups

Performance note: The emphasis of this workout is to perform high skill movements under fatigue. The second round will require mental toughness. Be ready to push.

L1: 3 rounds: 400m run; BS: 45/35+; 10 true ring row (feet on box)

L2: 135/95

L3: 165/125; 10/8 bar muscle ups