CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 3-5)

Accessory: 3 x 15 banded face pulls

Metcon

Metcon (AMRAP – Reps)

4 rounds x 1 minute stations, each for reps:

1. Hang power snatch

2. Burpees over bar

3. Calorie echo bike or ski

4. Rest

L1: 45/35

L2: 75/55

L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.

Score is total reps