CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
**If sharing a bench, the bench must be wiped between uses.
If you prefer not to share a bench, substitute floor press
Accessory: 3 x 10 banded pull aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
500m row
20 box jumps
15 shoulder to overhead
L1: 45/35
L2: 105/75
L3: 135/95