CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 6)

Accessory: 3 x 10 banded pull apart

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m run

20 single arm DB hang clean and press (10R/10L)

30 wallballs

L1: 15/10+

L2: 35/25+

L3: 50/35+
400m run = 40 reps