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