CrossFit9 – CrossFit WOD

Skill

Bench Press (4 x 8)

Accessory: 3 x 15 banded tricep extension

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

18 box jumps

15 calorie ski or row

12 deadlifts

9 push jerks

L1: 45/35

L2: 105/75

L3: 155/105