CrossFit9 – CrossFit WOD

Skill

Bench Press (1 rep max)

Bent over row

3 x 10

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

For time:

21-15-9

Calorie row

Shoulder to overhead

Rest 2 minutes

20-18-10

Front rack lunges

Pull-ups

L1: 45/35+

L2: 95/65+

L3: 165/115+

22 minute cap (with rest)