CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 5-8 reps)

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute AMRAP:

12/10 calorie ski or echo bike

8 hang squat cleans

Max ring muscle-ups

Rest 90 seconds between AMRAPs

L1: 45/35; Max ring or box dips

L2: 95/65

L3: 135/95