CrossFit9 – CrossFit WOD

Skill

Strict Press (3 x 5)

Accessory: 3 x 10 banded face pulls

Pendlay Row (3 x 8-10)

Metcon

Metcon (Time)

4 rounds for time:

20/16 calorie row or ski

20 front rack lunges

10 shoulder to overhead

L1: 45/35

L2: 95/65

L3: 115/85