CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 3)

3 x 15 face pulls between sets

Metcon

Metcon (Time)

10 rounds for time:

100m sprint or 150m row

5 strict pull-up

5 deadlift

L1: 45/35; ring row or kipping pull-up

L2: 205/135+

L3: 245/165+; 7 strict pull-ups

*Focusing on form and strength on the deadlifts.