CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 2)

Between sets…

Bent over row (4 x 8)

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Finisher

Choose One (4:20 cap)

800m Run (Time)

Max Effort 800m Run

Or: 1000m Row (Time)

Max Effort 1000m Row