CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 5)

Metcon

Metcon (Time)

4 rounds for time:

400m run

12 bench press

25 sit-up

40 air squat

L1: 45/35 + or DB floor press; Run or 2 minute echo bike; 30 air squat

L2: 135/75+

L3: 155/95; 15 GHD/50 air squat