CrossFit9 – CrossFit WOD

Strength

Push Press (3 x 3-5)

Accessory: 3 x 12 banded face pull

Push Jerk (3 x 2)

Metcon

Metcon (Time)

4 rounds for time:

350m row

15 deadlifts

4/2 ring muscle ups

L1: 95/65; 10 ring dips

L2: 205/135

L3: 225/155