CrossFit9 – CrossFit WOD

Strength

18 minutes to achieve

Strict Press (Find today’s 1 rep max, followed by 3 x 5 at 75%)

Accessory: 3 x 10 banded lat pull-down

Metcon

Metcon (Time)

Buy in: 20 calorie echo bike or 30 calorie ski

5 rounds for time of:

20 wall-ball shots (20/14#)


10 deadlifts

Cash out: 20 calorie echo bike or 30 calorie ski

L1: 95/65

L2: 205/135

L3: 225/155