CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4 with a pause at the bottom of each rep)
Accessory: 3 x 12 banded pull aparts
Metcon (Time)
2 rounds for time:
100 double unders
50 calorie bike erg
40 single arm DB hang clean and press
30 DB sit-ups
L1: 15/10+
L2: 35/25+
L3: 50/35+