CrossFit9 – CrossFit WOD

Strength

Bench Press (5 x 5 )

1 sec pause each rep at chest before pressing back up

Metcon

Metcon (Time)

For Time:

50 DB Thrusters

50 Box Jumps

50 DB Front Rack Lunges (25/25)

1 mile run
L1: 15/10

L2: 35/25

L3: 50/35

Toes to Bar – Strength

Incline Bench Toes to Bar (Checkmark)

Scaled Toes to Bar

3 x 5+ with faster up, slower down tempo

3 rounds per leg

Front Scale x 15 sec

Back Scale x 15 sec