CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 3-5)

Accessory: 3 x 12 banded pull aparts

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP:

1 mile run

In the remaining time…

2 push-ups

2 wallballs (20/14#)

4 push-ups

4 wallballs

6 push-ups

6 wallballs

…
Score = total reps of push-ups and wallballs