CrossFit9 – CrossFit WOD


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 (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