211104

CrossFit9 – CrossFit WOD

Skill

Metcon

Bench Press (4 x 10)

Accessory: 3 x 12 Straight arm banded lat pushdown

Metcon (Time)

4 rounds for time:

400m run or 500m row

12 overhead squats

30 sit-ups

L1: 45/35

L2: 95/65

L3: 115/85; 20 GHD sit-ups