CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 3)

3 x 12 bent over row

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

3 rounds for time:

800m run or 1000m row

15 overhead squat

15 chest to bar

L1: 45/35

L2: 75/55

L3: 95/65