CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 14:

1) 6 bench press

2) 200m run

L1: 45/35+

L2: 135/75

L3: 165/95

Metcon

Metcon (Time)

5 rounds for time:

10 hang power snatch

15 wallball

30 sit-ups

L1: 45/35 or DB

L2: 95/65

L3: 115/85

25 minute cap