CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Accessory: 3 x 15 banded tricep push-downs
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For time:
27-21-15-9
Calorie echo bike or ski
Deadlift
Handstand push-up
L1: 95/65
L3: 205/135
L3: 225/155