CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6 reps)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
18 DB walking lunges
15 double DB hang clean
12/10 calorie echo bike or ski
L1: 25/15#
L2: 35/25#
L3: 50/35#