CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (Time)
For time:
50*40*30*20*10
Calorie row or ski
*10 shoulder to overhead +
10 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95