CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 4)

Accessory: 3 x 12 banded low row

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

5 Power snatch

10 Toes to bar

15/12 Calorie echo bike

L1: 45/35

L2: 105/75

L3: 115/85

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