CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5)

Weighted Dips (Weight)

5 x 5 superset with bench press

Rest as needed between sets

Metcon

Metcon (Checkmark)

4 rounds:

Every 5:00 complete:

2 rope climbs

15 thrusters

15 burpee box jump-overs

– Rest with the remaining time in the interval.
L1: 45/35

L2: 75/55

L3: 95/65

Push-ups – Accessory

Push up – Accessory (No Measure)

3 rounds:

20 scap push-ups

20 banded tricep push-downs (per arm)

10 plate trap eccentrics w/ 3 sec negative