CrossFit9 – CrossFit WOD

Skill

Bench Press (1 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

2*4*6*8*10*12…etc

HSPU

Hang Power clean

*150m ski or 300m bike erg sprint

L1: 45/35; strict press

L2: 105/75

L3: 135/95