CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2-3 reps)

Try to go heavier than last week

Accessory: 3 x 12 bent over rows

Metcon

Metcon (Time)

For time:

80 wallball (20/14#)

60/50 calorie echo bike or bike erg

40 deadlifts

12/8 ring muscle-ups

L1: 95/65+; 30/20 ring dips (challenge yourself!)

L2: 205/135+

L3: 225/155+

*athletes may start on bike or wallball, must finish on ring muscle ups or dips.