CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 5)

Accessory: 3 x 12 KB bent over row

Metcon

Metcon (Time)

5 rounds for time:

50 double unders

12 overhead squats

3/2 ring muscle ups

L1: 45/35; 10 ring dips

L2: 95/65

L3: 115/85