CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
50 wallball
40 calorie row
30 hang power clean
20 burpee box jump over
10/8 bar muscle up
L1: 45/35 (sub bent over row for muscle up)
L2: 115/85 +
L3: 165/125+