CrossFit9 – CrossFit WOD

Skill

A: Bench Press (4 x 3 @ 75%; 3 x 3 @ 85%)

Bent Over Row (4 x 8)

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

For time:

*21*15*9*

HSPU

Front squat

* 500m row or 400m run

L1: 45/35 or goblet squat; DB seated strict press

L2: 95/65+

L3: 115/85+; Strict HSPU.
This workout’s focus is strength in pressing and developing our HSPU/ strict HSPU skills.