CrossFit9 – CrossFit WOD
Strength
18 minutes to achieve
Strict Press (Find today’s 1 rep max, followed by 3 x 5 at 75%)
Accessory: 3 x 10 banded lat pull-down
Metcon
Metcon (Time)
Buy in: 20 calorie echo bike or 30 calorie ski
5 rounds for time of:
20 wall-ball shots (20/14#)
10 deadlifts
Cash out: 20 calorie echo bike or 30 calorie ski
L1: 95/65
L2: 205/135
L3: 225/155