CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
4 x 8 bent over row
L1: 45/35
L2: 75/55
L3: 96/65
Metcon
Metcon (Time)
10*9*8*7*6*5*4*3*2*1*
Deadlift
Ring Dips
*300m bike erg or 150m ski
L1: 95/65+
L2: 185/125+
L3: 205/135; 2 ring muscle up
Finisher
November challenge