CrossFit9 – CrossFit WOD

Strength

18 minute cap

Bench Press (6 x 3)

Accessory: 3 x 10 bent over row per side

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

350m row

14 single arm DB hang clean and press

20 suitcase step-ups (10R/10L)

L1: 25/15+

L2: 35/25+

L3: 50/35+