CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute alternating EMOM*:

1. 8 Bench Press

2. 14 Single arm bent

over row – heavy & from a dead stop (7R/7L)

L1: 45/35; 15/10+

L2: 95/65; 35/25+

L3: 135/95; 50/35+
*Wipe bench between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

9 deadlifts

15 toes to bar

30 double unders

L1: 95/65

L2: 205/135

L3: 225/155