CrossFit9 – CrossFit WOD

Skill

Bench Press (4 x 10)

Accessory: Single arm bent over row 3 x 10 per arm

Metcon

Metcon (Time)

4 rounds for time:

400m row

30 wallballs (20/14#)

20 single arm DB hang clean and press

L1: 15/10+

L2: 35/25+

L3: 50/35+