CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2)

Work up to today’s 2RM

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

Buy in: 1000m row or ski

Then, complete as many reps as possible:

2-4-6-8-10-12-etc

Wallballs (20/14#)

KB swings

L1: Y/B

L2: G/Y

L3: R/G

Finisher

Metcon (Time)

For time:

100 sit-ups or 50 GHD sit-ups