CrossFit9 – CrossFit WOD

Strength

Deadlift (4 x 4-6 reps)

Accessory: 3 x 30-40 second clamshell hold

Metcon

Metcon (Time)

For time:

Buy-in: 1000m row or 2000m bike erg

5 rounds:

10 bench press

25 sit-ups

Cashout: 1000m row or 2000m bike erg

L1: 45/35

L2: 135/65

L3: 155/95; 15 GHD sit-ups

*Must complete 1 row and 1 bike