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+