CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
Accessory: Single arm *heavy* bent over row 3 x 8-12 per arm
Metcon
Metcon (Time)
4 rounds for time:
1000m bike erg
15 front squat
15 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 135/95