CrossFit9 – CrossFit WOD

Skill

Push Press (5 x 3)

4 x 8 Cuban press (light DB or PVC) between sets

Metcon

Metcon (Time)

3 rounds for time: (16 minute cap)

400m run or 1000m bike erg

15 hang power snatch

30 sit-ups

L1: 45/35

L2: 75/55

L3: 105/75