CrossFit9 – CrossFit WOD

Skill

Pendlay Row (4 x 10)

Accessory: 3 x 10 DB fly

Metcon

Metcon (Time)

3 rounds for time:

20/15 calorie echo bike or 25/20 calorie ski

20 DB sit-ups

15 box jumps

10 bench press

L1: 15/10+; 45/35

L2: 35/25+; 135/65

L3: 50/35+’ 155/95