CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

3 Supersets:

8-12 strict press

12-16 banded straight arm lat pulldown

8-12 lateral raise

12-16 banded face pull

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

500m row

21 push-ups

15 deadlifts

L1: 95/65

L2: 205/135

L3: 225/155