CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Accessory: Banded tricep pushdown 3 x 15
Push Jerk (4 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
12/10 calorie echo bike
9 handstand push-ups
6 front squats
L1: 45/35
L2: 115/85
L3: 175/115