CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2-3 reps)

3 x 12 banded bent over row

Metcon

Metcon (Weight)

16 minute alt EMOM:

1: 5 HSPU or 10 hand release push-up

2: 5 back squats

3: 100m run

4: 2-4 ring muscle-ups or 8 ring dips

L1: 95/65

L2: 135/95

L3: 185/125