CrossFit9 – CrossFit WOD

Skill

Bench Press (6 x 3)

Accessory: One-arm DB row 3 x 12 per side

Metcon

Metcon (Time)

6 rounds for time:

10 deadlifts

10 pull-ups

10 ab roll-outs (barbell or ab roller)

100m run

L1: 95/65

L2: 205/135

L3: 225/155; 5/3 bar muscle up