CrossFit9 – CrossFit WOD

Skill

Bench Press (2×5 @ 65%, 2×3 @ 75%, 2×2 @ 85%, 3×1 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

30 double under or 60 jumping jacks

15 wallball

10 T2B

L3: 50 DU, 30 wallball, 20 T2B

Rest 4 minutes

Metcon (Time)

4 rounds for time:

5 clean & jerk

10 pull-ups

L1: 8 min AMRAP; 45/35; ring row

L2: 95/65+

L3: 135/95 (reps should be touch and go)

8 minute cap