CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 4)

Accessory: 3 x 15 banded tricep push-downs

Push Jerk (3 x 2)

Metcon

Metcon (Time)

For time:

27-21-15-9

Calorie echo bike or ski

Deadlift

Handstand push-up

L1: 95/65

L3: 205/135

L3: 225/155