CrossFit9 – CrossFit WOD

Strength

Strict Press (4 x 3-5)

Pendlay Row (3 x 8-10)

Metcon

Metcon (Time)

3 rounds for time: (16 minute cap)

500m row or 1000m bike erg

15 hang power snatch

30 sit-ups

L1: 45/35

L2: 75/55

L3: 105/75