CrossFit9 – CrossFit WOD

Skill

Push Press (3 x 3)

Accessory: 3 x 12 banded face pulls

Push Jerk (3 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

500m row

15 deadlifts

5 wall walks

L1: 95/65; 5 inchworms with push-up or scaled height wall walks

L2: 205/135

L3: 225/155