191126

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