CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 5-8)

Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score.

Accessory: 3 x 12 (per arm) gorilla rows

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

500m row

12 power snatches

20 sit-ups

L1: 45/35

L2: 95/65

L3: 115/85; GHD sit-ups