CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 4-6 reps)

Accessory: 3 x 15 banded lat pushdowns

Metcon

Metcon (Time)

For time:

400m sled pull (bodyweight)

30 ring dips or 10/8 ring muscle ups

40 deadlifts

60 KB swings

80 wallballs

L1: 95/65; B/P

L2: 205/135; R/G russian

L3: 225/155; R/G American