CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 3-5)

Accessory: 3 x 15 tricep pushdowns

Metcon

Metcon (Time)

For time:

30 calorie row

30 shoulder to overhead

20 calorie row

20 shoulder to overhead

10 calorie row

10 shoulder to overhead

L1: 45/35

L2: 75/55; 115/85; 135/95

L3: 95/65; 135/95; 185/115

Finisher 100 sit-up