CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 5-8 reps)

Warm-up 1-2 sets, then complete 4 challenging sets of 5-8 reps

Metcon

Metcon (Time)

For time:

50*40*30*20*10

Calorie row

*Following each round =

10 hang power snatches

25 air squats

L1: 45/35

L2: 75/55

L3: 95/65