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